Comparing Nutrients in 100 calories Red Kidney Beans VS Prepared instant Long-grain White Rice, enriched

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Prepared instant Long-grain White Rice, enriched: 80.6g

Red Kidney Beans have 2.7 times more energy per 100g than Prepared instant Long-grain White Rice, enriched. It has high energy density when compared to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.081% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.04% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	0.5% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	8.76% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	3.1% 0.04mg	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	29.2% 117μg	14% 56.5μg	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% 1.34mg	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	0.42% 0.062mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.65% 6.45mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	3.3% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	0.96% 4.03mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	12% 0.28mg	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	17.2% 120mg	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	0.21% 7.26mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	7.04% 3.87μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.53% 56.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Prepared Instant Long-grain White Rice, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Prepared instant Long-grain White Rice, enriched?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 100 calories of Red Kidney Beans have 3 times more Vitamin B1, 9.9 times more Vitamin B2, 5.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• While 100 kcal of Prepared instant Long-grain White Rice, enriched contain 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• 100 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 100 calories of Red Kidney Beans have 3.8 times more Calcium, 7 times more Copper, 1.4 times more Iron, 10.2 times more Magnesium, 4 times more Phosphorus, 55.6 times more Potassium and 2.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 100 kcal of Prepared instant Long-grain White Rice, enriched contain 4.1 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Prepared instant Long-grain White Rice, enriched contain similar levels of Manganese per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have more Omega 3, 9.3 times more Fiber and 3.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Red Kidney Beans and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in 100 calories.