Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Boiled Kidney Beans

394g

Cooked Medium-grain White Rice enriched

385g

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

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked Medium-grain White Rice enriched

90%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked Medium-grain White Rice enriched

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

0.83%0.81g

1.97 gvs0.81 g

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

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0.9%0.29g

Saturated Fat

0.69%0.22g

0.29 gvs0.22 g

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

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42%0.67g

Omega 3

2.4%0.038g

0.67 gvs0.038 g

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

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2.5%0.43g

Omega 6

1.04%0.18g

0.43 gvs0.18 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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69%89.8g

Carbohydrate

84.6%110g

89.8 gvs110 g

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

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1.74%1.26g

Sugars

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

1.26 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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66.3%25g

Fiber

3.04%1.15g

25 gvs1.15 g

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

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61%34g

Protein

16.3%9.15g

34 gvs9.15 g

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

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Vitamins

Boiled Kidney Beansvs Cooked Medium-grain White Rice enriched

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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52.5%0.63mg

Vitamin B1

53.5%0.64mg

Thiamine

0.63 mgvs0.64 mg

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

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17.6%0.23mg

Vitamin B2

4.73%0.062mg

Riboflavin

0.23 mgvs0.062 mg

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

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14.2%2.28mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs7.06 mg

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

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17.3%0.87mg

Vitamin B5

31.6%1.6mg

Pantothenic acid

0.87 mgvs1.6 mg

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

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36.3%0.47mg

Vitamin B6

14.8%0.19mg

Pyridoxine

0.47 mgvs0.19 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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128%512μg

Vitamin B9

55.8%223μg

Folates and Folic Acid

512 μgvs223 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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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 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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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

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

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Minerals

Boiled Kidney Beansvs Cooked Medium-grain White Rice enriched

13.8%138mg

Calcium

1.15%11.5mg

138 mgvs11.5 mg

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

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94%0.85mg

Copper

16.2%0.15mg

0.85 mgvs0.15 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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109%8.74mg

Iron

71.6%5.73mg

8.74 mgvs5.73 mg

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

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39.4%165mg

Magnesium

12%50mg

165 mgvs50 mg

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

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73.6%1.7mg

Manganese

63%1.45mg

1.7 mgvs1.45 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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77.6%543mg

Phosphorus

20.3%142mg

543 mgvs142 mg

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

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47%1594mg

Potassium

3.3%112mg

1594 mgvs112 mg

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

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7.87%4.33μg

Selenium

52.4%29μg

4.33 μgvs29 μg

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

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0.26%3.94mg

Sodium

0%0mg

3.94 mgvs0 mg

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

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35.8%3.94mg

Zinc

14.7%1.6mg

3.94 mgvs1.6 mg

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

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7.12%264g

Water

7.13%264g

264 gvs264 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

Boiled All Types Kidney Beans have 3.7 times more Vitamin B2, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 3.1 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cooked Medium-grain White Rice enriched:

Boiled All Types Kidney Beans have 11.9 times more Calcium, 5.8 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 14.3 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 6.7 times more Selenium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 17.4 times more Omega 3, 21.8 times more Fiber and 3.7 times more Protein than Cooked Medium-grain White Rice enriched.
Both Boiled All Types Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked Medium-grain White Rice enrichedVS Canned Kidney BeansBoiled Kidney BeansVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: