Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.33% 0.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	17% 6.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11.8% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.8% 2.22mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	42.3% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.7% 138mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.9% 70.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 14.4 times more Vitamin B9, more Vitamin C and 42 times more Vitamin K than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 4.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cooked Long-grain Brown Rice:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 2 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.3 times more Manganese and 5.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3, 4 times more Fiber and 3.2 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.9 times more Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 g.
• Both Boiled All Types Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.