Comparing Nutrients in 100 calories California Red Kidney Beans VS Cooked Short-grain White Rice

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cooked Short-grain White Rice: 77g

California Red Kidney Beans have 2.5 times more energy per 100g than Cooked Short-grain White Rice. It has high energy density when compared to other foods. Cooked Short-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cooked Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.55g	NA	38g per day for Men 19-50 years
Protein	13% 7.4g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	3.5% 0.045mg	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	30% 119μg	0.38% 1.54μg	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	1.5% 1.36mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	6.15% 0.055mg	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	35.4% 2.83mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	1.47% 6.15mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12% 0.27mg	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	17.5% 123mg	3.63% 25.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.42% 52.7g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Short-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cooked Short-grain White Rice?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cooked Short-grain White Rice:

• 100 calories of California Red Kidney Beans have 10.4 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B6 and 77.6 times more Vitamin B9 than Cooked Short-grain White Rice.
• While 100 kcal of Cooked Short-grain White Rice contain 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• 100 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cooked Short-grain White Rice:

• 100 calories of California Red Kidney Beans have 76.8 times more Calcium, 6 times more Copper, 18.4 times more Iron, 7.9 times more Magnesium, 4.8 times more Phosphorus, 22.6 times more Potassium and 2.5 times more Zinc than Cooked Short-grain White Rice.
• Both California Red Kidney Beans and Cooked Short-grain White Rice contain similar levels of Manganese per 100 calories.
• 100 calories of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 4.1 times more Protein than Cooked Short-grain White Rice.
• Both California Red Kidney Beans and Cooked Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.