Comparing Nutrients in 100 calories Cooked Regular Long-grain White RiceVS California Red Kidney Beans

Weight per 100 calories

Cooked Regular Long-grain White Rice

77g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 2.5 times more energy per unit of mass than Cooked Regular Long-grain White Rice, which is high in comparison to other foods. Cooked Regular Long-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Regular Long-grain White Rice

89%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Cooked Regular Long-grain White Ricevs California Red Kidney Beans

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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0.22%0.22g

Fat

0.078%0.076g

0.22 gvs0.076 g

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

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0.19%0.059g

Saturated Fat

0.034%0.011g

0.059 gvs0.011 g

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

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0.63%0.01g

Omega 3

1.6%0.025g

0.01 gvs0.025 g

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

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0.28%0.048g

Omega 6

0.096%0.016g

0.048 gvs0.016 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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16.7%21.7g

Carbohydrate

14%18g

21.7 gvs18 g

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

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0.053%0.038g

Sugars

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

0.038 gvsNA 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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0.81%0.31g

Fiber

20%7.55g

0.31 gvs7.55 g

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

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3.7%2.07g

Protein

13%7.4g

2.07 gvs7.4 g

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

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Vitamins

Cooked Regular Long-grain White Ricevs California Red Kidney Beans

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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1.3%0.015mg

Vitamin B1

13.4%0.16mg

Thiamine

0.015 mgvs0.16 mg

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

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0.77%0.01mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.01 mgvs0.066 mg

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

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1.92%0.31mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.62 mg

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

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6%0.3mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.3 mgvs0.24 mg

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

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5.5%0.072mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.072 mgvs0.12 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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0.58%2.3μg

Vitamin B9

30%119μg

Folates and Folic Acid

2.3 μgvs119 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

1.5%1.36mg

Ascorbic acid

0 mgvs1.36 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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0.21%0.031mg

Vitamin E

Tocopherols and Tocotrienols

0.031 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Cooked Regular Long-grain White Ricevs California Red Kidney Beans

0.77%7.7mg

Calcium

5.9%59mg

7.7 mgvs59 mg

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

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5.9%0.053mg

Copper

37%0.33mg

0.053 mgvs0.33 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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1.92%0.15mg

Iron

35.4%2.83mg

0.15 mgvs2.83 mg

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

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2.2%9.23mg

Magnesium

11.5%48.5mg

9.23 mgvs48.5 mg

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

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15.8%0.36mg

Manganese

13%0.3mg

0.36 mgvs0.3 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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4.73%33mg

Phosphorus

17.5%123mg

33 mgvs123 mg

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

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0.79%27mg

Potassium

13.3%452mg

27 mgvs452 mg

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

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10.5%5.77μg

Selenium

1.76%0.97μg

5.77 μgvs0.97 μg

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

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0.051%0.77mg

Sodium

0.22%3.33mg

0.77 mgvs3.33 mg

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

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3.43%0.38mg

Zinc

7.02%0.77mg

0.38 mgvs0.77 mg

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

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1.42%52.6g

Water

0.096%3.56g

52.6 gvs3.56 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 Cooked Regular Long-grain White Rice vs California Red Kidney Beans:

Cooked Regular Long-grain White Rice has 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.4 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 51.7 times more Vitamin B9 and more Vitamin C than Cooked Regular Long-grain White Rice.
Both Cooked Regular Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Regular Long-grain White Rice vs California Red Kidney Beans:

Cooked Regular Long-grain White Rice has 5.9 times more Selenium and 14.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.7 times more Calcium, 6.3 times more Copper, 18.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Phosphorus, 16.8 times more Potassium and 2.1 times more Zinc than Cooked Regular Long-grain White Rice.
Both Cooked Regular Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans contain 2.5 times more Omega 3, 24.5 times more Fiber and 3.6 times more Protein than Cooked Regular Long-grain White Rice.
Both Cooked Regular Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Regular Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Regular Long-grain White RiceVS Dry parboiled Long-grain White RiceCalifornia Red Kidney BeansVS Dry parboiled Long-grain White RiceCooked Regular Long-grain White RiceVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cooked Regular Long-grain White RiceVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: