Comparing Nutrients in 500 calories Cooked Wild RiceVS Boiled Kidney Beans

Weight per 500 calories

Cooked Wild Rice

495g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Cooked Wild Rice, which is average in comparison to other foods. Cooked Wild Rice having average energy density.

Which food has more nutrients per 500 calories - Cooked Wild Rice or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Wild Rice

15%

82%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cooked Wild Ricevs Boiled Kidney Beans

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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1.74%1.7g

Fat

2.03%1.97g

1.7 gvs1.97 g

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

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0.76%0.24g

Saturated Fat

0.9%0.29g

0.24 gvs0.29 g

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

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29.4%0.47g

Omega 3

42%0.67g

0.47 gvs0.67 g

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

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3.47%0.59g

Omega 6

2.5%0.43g

0.59 gvs0.43 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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81.3%106g

Carbohydrate

69%89.8g

106 gvs89.8 g

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

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5%3.6g

Sugars

1.74%1.26g

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

3.6 gvs1.26 g

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

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1.37%0.99g

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]

0.99 gvsNA g

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

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%0.99g

Glucose

0.99 gvsNA g

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

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%1.63g

Sucrose

1.63 gvsNA g

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

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23.4%8.9g

Fiber

66.3%25g

8.9 gvs25 g

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

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35.3%19.8g

Protein

61%34g

19.8 gvs34 g

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

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Vitamins

Cooked Wild Ricevs Boiled 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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21.5%0.26mg

Vitamin B1

52.5%0.63mg

Thiamine

0.26 mgvs0.63 mg

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

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33%0.43mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.43 mgvs0.23 mg

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

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40%6.37mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.37 mgvs2.28 mg

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

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15.2%0.76mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.76 mgvs0.87 mg

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

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51.4%0.67mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.67 mgvs0.47 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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32%129μg

Vitamin B9

128%512μg

Folates and Folic Acid

129 μgvs512 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

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 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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7.92%1.2mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.2 mgvs0.12 mg

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

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2.06%2.48μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.48 μgvs33 μg

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

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Minerals

Cooked Wild Ricevs Boiled Kidney Beans

1.5%15mg

Calcium

13.8%138mg

15 mgvs138 mg

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

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66.6%0.6mg

Copper

94%0.85mg

0.6 mgvs0.85 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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37%2.97mg

Iron

109%8.74mg

2.97 mgvs8.74 mg

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

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37.7%158mg

Magnesium

39.4%165mg

158 mgvs165 mg

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

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60.7%1.4mg

Manganese

73.6%1.7mg

1.4 mgvs1.7 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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58%406mg

Phosphorus

77.6%543mg

406 mgvs543 mg

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

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14.7%500mg

Potassium

47%1594mg

500 mgvs1594 mg

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

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7.2%3.96μg

Selenium

7.87%4.33μg

3.96 μgvs4.33 μg

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

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0.99%15mg

Sodium

0.26%3.94mg

15 mgvs3.94 mg

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

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60.3%6.63mg

Zinc

35.8%3.94mg

6.63 mgvs3.94 mg

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

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9.9%366g

Water

7.12%264g

366 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 Cooked Wild Rice vs Boiled Kidney Beans:

Cooked Wild Rice has 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 10.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 4 times more Vitamin B9, more Vitamin C and 13.4 times more Vitamin K than Cooked Wild Rice.
Both Cooked Wild Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Cooked Wild Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Wild Rice vs Boiled Kidney Beans:

Cooked Wild Rice has 1.7 times more Zinc and 1.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9.3 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 1.3 times more Phosphorus and 3.2 times more Potassium than Cooked Wild Rice.
Both Cooked Wild Rice and Boiled All Types Kidney Beans have similar amounts of Magnesium, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans contain 1.4 times more Omega 3, 2.8 times more Fiber and 1.7 times more Protein than Cooked Wild Rice.
Both Cooked Wild Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cooked Wild Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Wild RiceVS Brown Rice FlourBoiled Kidney BeansVS Brown Rice FlourCooked Wild RiceVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cooked Wild RiceVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Wild Rice or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: