Comparing Nutrients in 100 calories California Red Kidney BeansVS Long-grain Brown Rice

Weight per 100 calories

California Red Kidney Beans

30.3g

Long-grain Brown Rice

27g

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

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

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Long-grain Brown Rice

84%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Long-grain Brown Rice

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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0.078%0.076g

Fat

0.9%0.87g

0.076 gvs0.87 g

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

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0.034%0.011g

Saturated Fat

0.5%0.16g

0.011 gvs0.16 g

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

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1.6%0.025g

Omega 3

0.54%0.009g

0.025 gvs0.009 g

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

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0.096%0.016g

Omega 6

1.55%0.26g

0.016 gvs0.26 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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14%18g

Carbohydrate

16%20.8g

18 gvs20.8 g

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

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Sugars

0.25%0.18g

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

NA gvs0.18 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.18g

NA gvs0.18 g

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

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20%7.55g

Fiber

2.6%0.98g

7.55 gvs0.98 g

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

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13%7.4g

Protein

3.67%2.05g

7.4 gvs2.05 g

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

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Vitamins

California Red Kidney Beansvs Long-grain Brown Rice

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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13.4%0.16mg

Vitamin B1

12.3%0.15mg

Thiamine

0.16 mgvs0.15 mg

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

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5.1%0.066mg

Vitamin B2

2%0.026mg

Riboflavin

0.066 mgvs0.026 mg

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

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3.9%0.62mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.77 mg

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

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4.73%0.24mg

Vitamin B5

5.78%0.29mg

Pantothenic acid

0.24 mgvs0.29 mg

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

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9.25%0.12mg

Vitamin B6

10%0.13mg

Pyridoxine

0.12 mgvs0.13 mg

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

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Vitamin B7

4.53%1.36μg

Biotin

NA μgvs1.36 μg

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

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30%119μg

Vitamin B9

1.57%6.27μg

Folates and Folic Acid

119 μgvs6.27 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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1.5%1.36mg

Vitamin C

0%0mg

Ascorbic acid

1.36 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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Vitamin E

1.1%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

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

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Vitamin K

0.14%0.16μg

Phytomenadione or phylloquinone

NA μgvs0.16 μg

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

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Minerals

California Red Kidney Beansvs Long-grain Brown Rice

5.9%59mg

Calcium

0.25%2.45mg

59 mgvs2.45 mg

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

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37%0.33mg

Copper

9.14%0.082mg

0.33 mgvs0.082 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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35.4%2.83mg

Iron

4.4%0.35mg

2.83 mgvs0.35 mg

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

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11.5%48.5mg

Magnesium

7.53%31.6mg

48.5 mgvs31.6 mg

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

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13%0.3mg

Manganese

33.8%0.78mg

0.3 mgvs0.78 mg

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

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Molybdenum

38.7%17.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs17.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

12%84.7mg

123 mgvs84.7 mg

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

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13.3%452mg

Potassium

2%68mg

452 mgvs68 mg

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

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1.76%0.97μg

Selenium

8.47%4.66μg

0.97 μgvs4.66 μg

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

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0.22%3.33mg

Sodium

0.091%1.36mg

3.33 mgvs1.36 mg

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

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7.02%0.77mg

Zinc

5.28%0.58mg

0.77 mgvs0.58 mg

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

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0.096%3.56g

Water

0.087%3.2g

3.56 gvs3.2 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 California Red Kidney Beans vs Long-grain Brown Rice:

Raw California Red Kidney Beans have 2.6 times more Vitamin B2, 19.1 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 kcal.
Both Raw California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Long-grain Brown Rice:

Raw California Red Kidney Beans have 24.1 times more Calcium, 4.1 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 6.6 times more Potassium and 1.3 times more Zinc than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 2.6 times more Manganese and 4.8 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 2.9 times more Omega 3, 7.7 times more Fiber and 3.6 times more Protein than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 16.1 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw California Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansLong-grain Brown RiceVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Cooked Long-grain Brown Rice

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Long-grain Brown Rice

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: