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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.44% 0.32g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	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	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	9.23% 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	2.25% 9μg	32.5% 130μg	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	1.33% 1.2mg	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	1.13% 0.17mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	24% 0.22mg	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	7% 0.56mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	18.7% 0.43mg	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	14.7% 103mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• Cooked Long-grain Brown Rice has 2.3 times more Manganese and 5.3 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 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.
• Both Cooked Long-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

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