Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Boiled Kidney Beans

Weight per 100 calories

Cooked Short-grain White Rice

77g

Boiled Kidney Beans

78.7g

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

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Short-grain White Rice

92%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Cooked Short-grain White Ricevs Boiled 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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0.15%0.15g

Fat

0.41%0.39g

0.15 gvs0.39 g

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

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0.12%0.039g

Saturated Fat

0.18%0.057g

0.039 gvs0.057 g

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

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0.43%0.007g

Omega 3

8.37%0.13g

0.007 gvs0.13 g

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

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0.19%0.032g

Omega 6

0.5%0.085g

0.032 gvs0.085 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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17%22g

Carbohydrate

14%18g

22 gvs18 g

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

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Sugars

0.35%0.25g

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

NA gvs0.25 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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Fiber

13.3%5.04g

NA gvs5.04 g

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

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3.24%1.8g

Protein

12%6.83g

1.8 gvs6.83 g

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

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Vitamins

Cooked Short-grain White Ricevs Boiled Kidney Beans

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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1.3%0.015mg

Vitamin B1

10.5%0.13mg

Thiamine

0.015 mgvs0.13 mg

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

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0.95%0.012mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.012 mgvs0.046 mg

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

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1.92%0.31mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.46 mg

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

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6.1%0.31mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.31 mgvs0.17 mg

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

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3.5%0.045mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.045 mgvs0.094 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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0.38%1.54μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

1.54 μgvs102 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

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 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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Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

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

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Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

NA μgvs6.6 μg

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

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Minerals

Cooked Short-grain White Ricevs Boiled Kidney Beans

0.077%0.77mg

Calcium

2.76%27.6mg

0.77 mgvs27.6 mg

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

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6.15%0.055mg

Copper

19%0.17mg

0.055 mgvs0.17 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

22%1.75mg

0.15 mgvs1.75 mg

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

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1.47%6.15mg

Magnesium

7.87%33mg

6.15 mgvs33 mg

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

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12%0.27mg

Manganese

14.7%0.34mg

0.27 mgvs0.34 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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3.63%25.4mg

Phosphorus

15.5%109mg

25.4 mgvs109 mg

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

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0.59%20mg

Potassium

9.38%319mg

20 mgvs319 mg

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

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Selenium

1.57%0.87μg

NA μgvs0.87 μg

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

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0%0mg

Sodium

0.052%0.79mg

0 mgvs0.79 mg

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

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2.8%0.31mg

Zinc

7.16%0.79mg

0.31 mgvs0.79 mg

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

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1.42%52.7g

Water

1.42%52.7g

52.7 gvs52.7 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 Short-grain White Rice vs Boiled Kidney Beans:

Cooked Short-grain White Rice has 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 66.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Short-grain White Rice vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 35.8 times more Calcium, 3.1 times more Copper, 11.4 times more Iron, 5.4 times more Magnesium, 4.3 times more Phosphorus, 15.9 times more Potassium and 2.6 times more Zinc than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cooked Short-grain White Rice has 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 19.3 times more Omega 3 and 3.8 times more Protein than Cooked Short-grain White Rice.
Both Cooked Short-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Cooked Short-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Short-grain White RiceVS SemolinaBoiled Kidney BeansVS SemolinaCooked Short-grain White RiceVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cooked Short-grain White RiceVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: