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Comparing Nutrients in 100 grams Brown RiceVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
4.38%127kcal
362 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.76%2.68g
Fat
0.52%0.5g
2.68 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.68%0.54g
Saturated Fat
0.23%0.073g
0.54 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.56%0.041g
Omega 3
10.6%0.17g
0.041 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.4%0.92g
Omega 6
0.64%0.11g
0.92 gvs0.11 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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58.6%76g
Carbohydrate
17.5%23g
76 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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8.95%3.4g
Fiber
17%6.4g
3.4 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g
Protein
15.5%8.67g
7.5 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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34.4%0.41mg
Vitamin B1
13.3%0.16mg
Thiamine
0.41 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.043 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.8%1.5mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
1.5 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.51 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5%20μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
20 μgvs130 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
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 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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NA
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
NA mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
NA μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
3.5%35mg
33 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.8%0.28mg
Copper
24%0.22mg
0.28 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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22.5%1.8mg
Iron
27.8%2.22mg
1.8 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
10%42mg
143 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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163%3.74mg
Manganese
18.7%0.43mg
3.74 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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37.7%264mg
Phosphorus
19.7%138mg
264 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg
Potassium
12%405mg
268 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
2%1.1μg
NA μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
0.067%1mg
4 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.02mg
Zinc
9.1%1mg
2.02 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.33%12.4g
Water
1.8%67g
12.4 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Brown Rice vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Brown Rice vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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