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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	0.91% 0.66g	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	% 0.66g	g per day for Men 19-50 years
Fiber	40% 15g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	50.7% 0.61mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	5.75% 23μg	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	5% 4.5mg	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	1.4% 0.21mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	8.3% 83mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	33.6% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 406mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Red Kidney Beans have 2.3 times more Vitamin B2, 17.1 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Long-grain Brown Rice provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 9.2 times more Calcium, 2.3 times more Copper, 5.2 times more Iron, 1.3 times more Phosphorus, 5.4 times more Potassium and 1.3 times more Zinc than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 2.6 times more Manganese and 5.3 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Long-grain Brown Rice contain similar levels of Magnesium per 100 grams.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 11.2 times more Omega 3, 3.2 times more Sugars, 4.2 times more Fiber and 3 times more Protein than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 3 times more Fat and 4.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6