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Comparing Nutrients in 100 grams Enriched Medium-grain White RiceVSBoiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs


Enriched Medium-grain White Rice
8%
1%
91%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Enriched Medium-grain White RicevsBoiled Kidney Beans
12%
Energy
4.38%
360 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.6%
Fat
0.52%
0.58 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11.8%
Protein
15%
6.6 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
60.8%
Carbohydrate
17.7%
79 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
3.7%
Fiber
17%
1.4 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
0.5%
Saturated Fat
0.22%
0.16 gvs0.07 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.88%
Omega 3
10.6%
0.03 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.76%
Omega 6
0.65%
0.13 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.35%
Water
1.8%
13 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Enriched Medium-grain White RicevsBoiled Kidney Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
48%
Thiamine
13%
0.58 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.85%
Vitamin B2
4.6%
0.05 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
32%
Vitamin B3
3.63%
5.1 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
11.5%
Vitamin B6
9.23%
0.15 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
0.73%
Vitamin E
0.2%
0.11 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
57.8%
Folate
32.5%
231 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Enriched Medium-grain White RicevsBoiled Kidney Beans
0.9%
Calcium
3.5%
9 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
12%
Copper
24%
0.11 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
54.5%
Iron
27.8%
4.36 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
8.33%
Magnesium
10%
35 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
48%
Manganese
18.7%
1.1 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
15%
Phosphorus
19.7%
108 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
2.53%
Potassium
12%
86 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
27%
Selenium
2%
15 μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.07%
Sodium
0.07%
1 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
10.5%
Zinc
9.1%
1.16 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Boiled Kidney Beans:
Enriched Medium-grain White Rice has 3.6 times more Thiamine, 8.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.8 times more Folate than Boiled All Types Kidney Beans. Both Enriched Medium-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 100 g.Both Enriched Medium-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Boiled Kidney Beans:
Enriched Medium-grain White Rice has 2 times more Iron, 2.6 times more Manganese and 13.6 times more Selenium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2 times more Copper, 1.3 times more Phosphorus and 4.7 times more Potassium than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Enriched Medium-grain White Rice has 2.8 times more Energy and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Protein, 4.6 times more Fiber, 5.7 times more Omega 3 and 5.2 times more Water than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100 g.




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