Comparing Nutrients in 100 grams Raw Medium-grain White Rice VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Medium-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24.5% 9.3g	38g per day for Men 19-50 years
Protein	12% 6.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	8% 0.1mg	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	18.5% 74μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	32% 0.29mg	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	10% 0.8mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	14% 0.32mg	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	15.4% 108mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.35% 13g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Raw Medium-grain White Rice versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Medium-grain White Rice vs Boiled California Red Kidney Beans:

• 100 grams of Raw Medium-grain White Rice have 3 times more Vitamin B3, 6.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 8.2 times more Vitamin B9 than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Medium-grain White Rice vs Boiled California Red Kidney Beans:

• 100 grams of Raw Medium-grain White Rice have 3.5 times more Manganese and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 7.3 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 4.9 times more Potassium than Raw Medium-grain White Rice.
• 100 grams of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Medium-grain White Rice have 2.9 times more Energy and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.4 times more Protein than Raw Medium-grain White Rice.
• 100 grams of Raw Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Medium-grain White Rice as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.