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Comparing Nutrients in 100 grams Cooked parboiled Long-grain White RiceVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Cooked parboiled Long-grain White Rice
10%
3%
87%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

4.24%123kcal
Energy
4.38%127kcal
123 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g
Fat
0.52%0.5g
0.37 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.074g
Saturated Fat
0.23%0.073g
0.074 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.06%0.017g
Omega 3
10.6%0.17g
0.017 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g
Omega 6
0.64%0.11g
0.074 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%26g
Carbohydrate
17.5%23g
26 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.15%0.11g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.11 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.028%0.02g
Fructose
NA
≤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]
0.02 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.01g
Glucose
NA
0.01 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
NA
0.08 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.37%0.9g
Fiber
17%6.4g
0.9 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.2%2.9g
Protein
15.5%8.67g
2.9 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.17%0.074mg
Vitamin B1
13.3%0.16mg
Thiamine
0.074 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.46%0.019mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.019 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.46%0.32mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.32 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.16 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.75%3μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
3 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.067%0.01mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.01 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
0 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.9%19mg
Calcium
3.5%35mg
19 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.78%0.07mg
Copper
24%0.22mg
0.07 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3%0.24mg
Iron
27.8%2.22mg
0.24 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.14%9mg
Magnesium
10%42mg
9 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.4%0.35mg
Manganese
18.7%0.43mg
0.35 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.86%55mg
Phosphorus
19.7%138mg
55 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.65%56mg
Potassium
12%405mg
56 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.3μg
Selenium
2%1.1μg
9.3 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.067%1mg
2 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.36%0.37mg
Zinc
9.1%1mg
0.37 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.9%70.4g
Water
1.8%67g
70.4 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cooked parboiled Long-grain White Rice vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Cooked parboiled Long-grain White Rice vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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