Comparing Nutrients in 100 calories Boiled Kidney BeansVS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 100 calories

Boiled Kidney Beans

78.7g

Cooked enriched Regular Long-grain White Rice with Salt

77g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Cooked enriched Regular Long-grain White Rice with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked enriched Regular Long-grain White Rice with Salt

89%

100 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked enriched Regular Long-grain White Rice with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.39g

Fat

0.22%0.22g

0.39 gvs0.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

0.19%0.059g

0.057 gvs0.059 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.37%0.13g

Omega 3

0.63%0.01g

0.13 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

0.28%0.048g

0.085 gvs0.048 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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14%18g

Carbohydrate

16.7%21.7g

18 gvs21.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.35%0.25g

Sugars

0.053%0.038g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs0.038 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.3%5.04g

Fiber

0.81%0.31g

5.04 gvs0.31 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.83g

Protein

3.7%2.07g

6.83 gvs2.07 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Cooked enriched Regular Long-grain White Rice with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.5%0.13mg

Vitamin B1

10.4%0.13mg

Thiamine

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B2

0.77%0.01mg

Riboflavin

0.046 mgvs0.01 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.84%0.46mg

Vitamin B3

7.1%1.14mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.46%0.17mg

Vitamin B5

6%0.3mg

Pantothenic acid

0.17 mgvs0.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.27%0.094mg

Vitamin B6

5.5%0.072mg

Pyridoxine

0.094 mgvs0.072 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.6%102μg

Vitamin B9

11%44.6μg

Folates and Folic Acid

102 μgvs44.6 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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1.05%0.94mg

Vitamin C

0%0mg

Ascorbic acid

0.94 mgvs0 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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0.16%0.024mg

Vitamin E

0.21%0.031mg

Tocopherols and Tocotrienols

0.024 mgvs0.031 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.5%6.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Cooked enriched Regular Long-grain White Rice with Salt

2.76%27.6mg

Calcium

0.77%7.7mg

27.6 mgvs7.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

5.9%0.053mg

0.17 mgvs0.053 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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22%1.75mg

Iron

11.5%0.92mg

1.75 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.87%33mg

Magnesium

2.2%9.23mg

33 mgvs9.23 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.7%0.34mg

Manganese

15.8%0.36mg

0.34 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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15.5%109mg

Phosphorus

4.73%33mg

109 mgvs33 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.38%319mg

Potassium

0.79%27mg

319 mgvs27 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.57%0.87μg

Selenium

10.5%5.77μg

0.87 μgvs5.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.052%0.79mg

Sodium

19.6%294mg

0.79 mgvs294 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.16%0.79mg

Zinc

3.43%0.38mg

0.79 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

1.42%52.6g

52.7 gvs52.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Cooked enriched Regular Long-grain White Rice with Salt:

Boiled All Types Kidney Beans have 4.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked enriched Regular Long-grain White Rice with Salt.
While Cooked enriched Regular Long-grain White Rice with Salt contains 2.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled All Types Kidney Beans as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Cooked enriched Regular Long-grain White Rice with Salt:

Boiled All Types Kidney Beans have 3.6 times more Calcium, 3.2 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 3.3 times more Phosphorus, 11.8 times more Potassium and 2.1 times more Zinc than Cooked enriched Regular Long-grain White Rice with Salt.
While Cooked enriched Regular Long-grain White Rice with Salt contains 6.7 times more Selenium and 373.2 times more Sodium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled All Types Kidney Beans have 13.4 times more Omega 3, 16.4 times more Fiber and 3.3 times more Protein than Cooked enriched Regular Long-grain White Rice with Salt.
Both Boiled All Types Kidney Beans and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled All Types Kidney Beans as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked enriched Regular Long-grain White Rice with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Wheat flour, white, all-purpose, enriched, calcium-fortifiedCooked enriched Regular Long-grain White Rice with SaltVS Wheat flour, white, all-purpose, enriched, calcium-fortified

Compare Foods

Comparing Nutrients in 100 calories Boiled Kidney BeansVS Cooked enriched Regular Long-grain White Rice with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Cooked enriched Regular Long-grain White Rice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: