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Comparing Nutrients in 100 grams Brown RiceVSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs


Brown Rice
8%
7%
85%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Brown RicevsBoiled Kidney Beans
12%
Energy
4.38%
362 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
2.76%
Fat
0.52%
2.68 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
13%
Protein
15%
7.5 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
58%
Carbohydrate
17.7%
76 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
0.44%
NA gvs0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
8.95%
Fiber
17%
3.4 gvs6.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.7%
Saturated Fat
0.22%
0.54 gvs0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
10.6%
0.04 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
5.4%
Omega 6
0.65%
0.92 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.32%
Water
1.8%
12 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Brown RicevsBoiled Kidney Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
34%
Thiamine
13%
0.41 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.08%
Vitamin B2
4.6%
0.04 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
27%
Vitamin B3
3.63%
4.3 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
39%
Vitamin B6
9.23%
0.51 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.33%
0 mgvs1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
0.2%
NA mgvs0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
7%
NA μgvs8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
5%
Folate
32.5%
20 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Brown RicevsBoiled Kidney Beans
3.3%
Calcium
3.5%
33 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
31%
Copper
24%
0.28 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
22.5%
Iron
27.8%
1.8 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
34%
Magnesium
10%
143 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
163%
Manganese
18.7%
3.74 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
37.7%
Phosphorus
19.7%
264 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
7.9%
Potassium
12%
268 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
2%
NA μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.27%
Sodium
0.07%
4 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
18%
Zinc
9.1%
2.02 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brown Rice vs Boiled Kidney Beans:
Raw Medium-grain Brown Rice has 2.6 times more Thiamine, 7.4 times more Vitamin B3 and 4.3 times more Vitamin B6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B2 and 6.5 times more Folate than Raw Medium-grain Brown Rice.

Comparing minerals per 100 grams for Brown Rice vs Boiled Kidney Beans:
Raw Medium-grain Brown Rice has 1.3 times more Copper, 3.4 times more Magnesium, 8.7 times more Manganese, 1.9 times more Phosphorus and 2 times more Zinc than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.5 times more Potassium than Raw Medium-grain Brown Rice. Both Raw Medium-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Medium-grain Brown Rice has 2.9 times more Energy, 5.4 times more Fat, 3.3 times more Carbohydrate, 7.7 times more Saturated Fat and 8.4 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.9 times more Fiber, 4.3 times more Omega 3 and 5.6 times more Water than Raw Medium-grain Brown Rice. Both Raw Medium-grain Brown Rice and Boiled All Types Kidney Beans have similar amounts of Protein per 100 g.




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