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Compare Nutrients in 100 grams Wild RiceVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Wild Rice
16%
3%
81%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Wild RiceBoiled Kidney Beans
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
10%
13%
0.12 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
20%
4.6%
0.26 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
42%
3.63%
6.73 mg0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
30%
9.23%
0.39 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.47%
0.2%
0.82 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.6%
7%
1.9 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
23.8%
32.5%
95 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Wild RiceBoiled Kidney Beans
Calcium
2.1%
3.5%
21 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
57.8%
24%
0.52 mg0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
24.5%
27.8%
1.96 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
44%
10.5%
177 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
58%
18.7%
1.33 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
62%
19.7%
433 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
12.6%
12%
427 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
5.1%
2%
2.8 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.47%
0.07%
7 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
54%
9.1%
5.96 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Wild Rice vs Boiled Kidney Beans:
Raw Wild Rice has 4.3 times more Vitamin B2, 11.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 27.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.3 times more Thiamine, 4.4 times more Vitamin K and 1.4 times more Folate than Raw Wild Rice.

Comparing minerals per 100 grams for Wild Rice vs Boiled Kidney Beans:
Raw Wild Rice has 2.4 times more Copper, 4.2 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Selenium and 6 times more Zinc than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Calcium than Raw Wild Rice. Both Raw Wild Rice and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Wild RiceBoiled Kidney Beans
Energy
12%
4.38%
357 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.1%
0.52%
1.08 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
26%
15%
14.7 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
57.7%
17.7%
75 g23 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
3.45%
0.44%
2.5 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
16%
17%
6.2 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.5%
0.22%
0.16 g0.07 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
18.8%
10.6%
0.3 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.24%
0.65%
0.38 g0.11 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.21%
1.8%
7.76 g67 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Wild Rice has 2.8 times more Energy, 2.2 times more Fat, 1.7 times more Protein, 3.3 times more Carbohydrate, 7.8 times more Sugars, 1.8 times more Omega 3 and 3.5 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 8.6 times more Water than Raw Wild Rice. Both Raw Wild Rice and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.