Comparing Nutrients in 100 calories Cooked parboiled Long-grain White Rice VS Boiled Kidney Beans

Weight per 100 calories

• Cooked parboiled Long-grain White Rice: 81.3g
• Boiled Kidney Beans: 78.7g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.35% 0.25g	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	0.022% 0.016g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	7.27% 0.094mg	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	0.61% 2.44μg	25.6% 102μg	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	0% 0mg	1.05% 0.94mg	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	0.054% 0.008mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	19% 0.17mg	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	2.44% 0.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	14.7% 0.34mg	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	6.4% 44.7mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked parboiled Long-grain White Rice vs Boiled Kidney Beans:

• Cooked parboiled Long-grain White Rice has 4.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 3 times more Vitamin B2, 42 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked parboiled Long-grain White Rice vs Boiled Kidney Beans:

• Cooked parboiled Long-grain White Rice has 8.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 3 times more Copper, 9 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Zinc than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans contain 9.7 times more Omega 3, 6.9 times more Fiber and 2.9 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked parboiled Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.