Comparing Nutrients in 100 calories Wild RiceVS California Red Kidney Beans

Weight per 100 calories

Wild Rice

28g

California Red Kidney Beans

30.3g

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

Which food has more nutrients per 100 calories - Wild Rice or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Wild 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 .

Find Cereals rich in Energy

0.31%0.3g

Fat

0.078%0.076g

0.3 gvs0.076 g

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

Find Cereals rich in Fat

0.14%0.044g

Saturated Fat

0.034%0.011g

0.044 gvs0.011 g

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

Find Cereals rich in Saturated Fat

5.25%0.084g

Omega 3

1.6%0.025g

0.084 gvs0.025 g

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

Find Cereals rich in Omega 3

0.62%0.11g

Omega 6

0.096%0.016g

0.11 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

16%21g

Carbohydrate

14%18g

21 gvs18 g

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

Find Cereals rich in Carbohydrate

0.97%0.7g

Sugars

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

0.7 gvsNA g

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

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

%0.19g

Sucrose

0.19 gvsNA g

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

Find Cereals rich in Sucrose

4.57%1.74g

Fiber

20%7.55g

1.74 gvs7.55 g

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

Find Cereals rich in Fiber

7.37%4.13g

Protein

13%7.4g

4.13 gvs7.4 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Wild Ricevs California Red Kidney Beans

0.031%0.28μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.28 μgvs0 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

2.7%0.032mg

Vitamin B1

13.4%0.16mg

Thiamine

0.032 mgvs0.16 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

5.65%0.073mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.073 mgvs0.066 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

11.8%1.9mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs0.62 mg

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

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

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 .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.42%0.11mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.11 mgvs0.12 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

6.65%26.6μg

Vitamin B9

30%119μg

Folates and Folic Acid

26.6 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.53%0.23mg

Vitamin E

Tocopherols and Tocotrienols

0.23 mgvsNA mg

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

Find Cereals rich in Vitamin E

0.44%0.53μg

Vitamin K

Phytomenadione or phylloquinone

0.53 μgvsNA μg

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

Find Cereals rich in Vitamin K

Minerals

Wild Ricevs California Red Kidney Beans

0.59%5.9mg

Calcium

5.9%59mg

5.9 mgvs59 mg

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

Find Cereals rich in Calcium

16.3%0.15mg

Copper

37%0.33mg

0.15 mgvs0.33 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

6.86%0.55mg

Iron

35.4%2.83mg

0.55 mgvs2.83 mg

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

Find Cereals rich in Iron

12%49.6mg

Magnesium

11.5%48.5mg

49.6 mgvs48.5 mg

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

Find Cereals rich in Magnesium

16%0.37mg

Manganese

13%0.3mg

0.37 mgvs0.3 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

17.3%121mg

Phosphorus

17.5%123mg

121 mgvs123 mg

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

Find Cereals rich in Phosphorus

3.5%120mg

Potassium

13.3%452mg

120 mgvs452 mg

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

Find Cereals rich in Potassium

1.43%0.78μg

Selenium

1.76%0.97μg

0.78 μgvs0.97 μg

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

Find Cereals rich in Selenium

0.13%1.96mg

Sodium

0.22%3.33mg

1.96 mgvs3.33 mg

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

Find Cereals rich in Sodium

15%1.67mg

Zinc

7.02%0.77mg

1.67 mgvs0.77 mg

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

Find Cereals rich in Zinc

0.059%2.17g

Water

0.096%3.56g

2.17 gvs3.56 g

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

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Wild Rice vs California Red Kidney Beans:

Raw Wild Rice has 3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Raw Wild Rice.
Both Raw Wild Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Raw Wild 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 Wild Rice vs California Red Kidney Beans:

Raw Wild Rice has 1.2 times more Manganese and 2.2 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10 times more Calcium, 2.3 times more Copper, 5.2 times more Iron and 3.8 times more Potassium than Raw Wild Rice.
Both Raw Wild Rice and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Wild Rice has 3.3 times more Omega 3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.3 times more Fiber and 1.8 times more Protein than Raw Wild Rice.
Both Raw Wild Rice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Wild 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:

Wild RiceVS Cooked Wild RiceCalifornia Red Kidney BeansVS Cooked Wild RiceWild RiceVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Wild RiceVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Wild Rice or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: