Comparing Nutrients in 500 calories Wild RiceVS Boiled Kidney Beans

Weight per 500 calories

Wild Rice

140g

Boiled Kidney Beans

394g

Wild Rice has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

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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1.56%1.5g

Fat

2.03%1.97g

1.5 gvs1.97 g

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

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0.68%0.22g

Saturated Fat

0.9%0.29g

0.22 gvs0.29 g

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

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26.3%0.42g

Omega 3

42%0.67g

0.42 gvs0.67 g

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

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3.1%0.53g

Omega 6

2.5%0.43g

0.53 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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80.7%105g

Carbohydrate

69%89.8g

105 gvs89.8 g

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

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4.83%3.5g

Sugars

1.74%1.26g

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

3.5 gvs1.26 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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%0.94g

Sucrose

0.94 gvsNA g

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

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23%8.7g

Fiber

66.3%25g

8.7 gvs25 g

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

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37%20.6g

Protein

61%34g

20.6 gvs34 g

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

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Vitamins

Wild Ricevs Boiled Kidney Beans

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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13.4%0.16mg

Vitamin B1

52.5%0.63mg

Thiamine

0.16 mgvs0.63 mg

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

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28.2%0.37mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.37 mgvs0.23 mg

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

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59%9.43mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

9.43 mgvs2.28 mg

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

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30%1.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.5 mgvs0.87 mg

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

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42%0.55mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.55 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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33.3%133μg

Vitamin B9

128%512μg

Folates and Folic Acid

133 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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7.66%1.15mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.15 mgvs0.12 mg

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

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2.2%2.66μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.66 μgvs33 μg

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

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Minerals

Wild Ricevs Boiled Kidney Beans

2.94%29.4mg

Calcium

13.8%138mg

29.4 mgvs138 mg

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

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81.5%0.73mg

Copper

94%0.85mg

0.73 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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34.3%2.75mg

Iron

109%8.74mg

2.75 mgvs8.74 mg

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

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59%248mg

Magnesium

39.4%165mg

248 mgvs165 mg

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

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81%1.86mg

Manganese

73.6%1.7mg

1.86 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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86.6%606mg

Phosphorus

77.6%543mg

606 mgvs543 mg

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

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17.6%598mg

Potassium

47%1594mg

598 mgvs1594 mg

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

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7.13%3.92μg

Selenium

7.87%4.33μg

3.92 μgvs4.33 μg

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

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0.65%9.8mg

Sodium

0.26%3.94mg

9.8 mgvs3.94 mg

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

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76%8.35mg

Zinc

35.8%3.94mg

8.35 mgvs3.94 mg

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

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0.29%11g

Water

7.12%264g

11 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 Wild Rice vs Boiled Kidney Beans:

Raw Wild Rice has 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 9.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B1, 3.8 times more Vitamin B9, more Vitamin C and 12.4 times more Vitamin K than Raw Wild Rice.
Both Raw Wild Rice and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Raw 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 Wild Rice vs Boiled Kidney Beans:

Raw Wild Rice has 1.5 times more Magnesium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.7 times more Calcium, 3.2 times more Iron, 2.7 times more Potassium and 24.2 times more Water than Raw Wild Rice.
Both Raw Wild Rice and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans contain 1.6 times more Omega 3, 2.9 times more Fiber and 1.7 times more Protein than Raw Wild Rice.
Both Raw Wild Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw 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:

Wild RiceVS Cooked Wild RiceBoiled Kidney BeansVS Cooked Wild RiceWild RiceVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Wild RiceVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: