Beans and rice, with tomatoes: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful and vibrant dish, combining fluffy rice with tender beans and the bright, tangy sweetness of tomatoes, often seasoned with herbs and spices for a comforting meal. --- RECIPE --- Servings: 2-3 Prep Time: 25 minutes Ingredients: - 1 cup white rice, uncooked - 2 cups water - 0.5 tsp salt - 1 tbsp olive oil - 0.5 onion, diced - 1 clove garlic, minced - 1 can (15 oz) beans (e.g., black, pinto, kidney), drained and rinsed - 1 can (14.5 oz) diced tomatoes, undrained - 0.5 cup vegetable broth - 0.5 tsp cumin - 0.25 tsp dried oregano - Salt and pepper to taste Instructions: 1. Cook the rice: Combine white rice, water, and 0.5 tsp salt in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 18 minutes. Remove from heat and let stand for 5 minutes, then fluff with a fork. 2. Prepare the beans with tomatoes: While rice cooks, heat olive oil in a separate saucepan over medium heat. Add onion and cook until softened, about 5 minutes. 3. Add garlic and cook for 1 minute until fragrant. 4. Stir in drained beans, diced tomatoes (undrained), vegetable broth, cumin, and oregano. Bring to a simmer, then reduce heat and cook for 10-15 minutes, allowing flavors to meld and sauce to thicken. 5. Season with salt and pepper to taste. 6. Serve the seasoned beans and tomatoes over or alongside the cooked white rice.
Per 100g reference serving, Beans and rice, with tomatoes provides 137 kcal of energy, 4.7g protein (14% of calories), 21.9g total carbohydrates (64% of calories, including 3.8g dietary fiber and 0.81g sugars), and 3.46g total fat (22% of calories).
Vitamins Profile in Beans and rice, with tomatoes (Per 100g)
Track how Beans and rice, with tomatoes contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.5 mg | 1.7% DV |
| Vitamin A (RAE) | 4 µg | 0.4% DV |
| Vitamin E (Alpha-Tocopherol) | 1.22 mg | 8.1% DV |
| Vitamin K (Phylloquinone) | 4.9 µg | 4.1% DV |
| Vitamin B1 (Thiamin) | 0.143 mg | 11.9% DV |
| Vitamin B2 (Riboflavin) | 0.039 mg | 3% DV |
| Vitamin B3 (Niacin) | 0.904 mg | 5.7% DV |
| Vitamin B6 (Pyridoxine) | 0.123 mg | 7.2% DV |
| Total Folate (Vitamin B9) | 85 µg | 21.2% DV |
| Folate (Dietary Folate Equivalents) | 100 µg | 25% DV |
| Natural Food Folate | 63 µg | 15.8% DV |
| Choline | 15.8 mg | 2.9% DV |
| Beta-Carotene | 48 µg | 1.3% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 4 µg | 0% DV |
| Lycopene | 2596 µg | 26% DV |
Minerals & Electrolytes in Beans and rice, with tomatoes (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.46 mg | 8.1% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 227 mg | 4.8% DV |
| Zinc (Zn) | 0.62 mg | 5.6% DV |
| Selenium (Se) | 5 µg | 9.1% DV |
| Phosphorus (P) | 77 mg | 6.2% DV |
| Copper (Cu) | 0.131 mg | 14.6% DV |
| Sodium (Na) | 309 mg | 13.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.188 g | 11.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.12 g | 8% DV |
| Monounsaturated Fat (MUFA) | 1.38 g | 4.6% DV |
| Polyunsaturated Fat (PUFA) | 1.31 g | 6.6% DV |
| Saturated Fat (SFA) | 0.498 g | 2.5% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beans and rice, with tomatoes contains 137 calories (kcal), 4.7g of protein, 21.9g of carbohydrates (3.8g fiber, 0.81g total sugars), and 3.46g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans and rice, with tomatoes has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -0.642 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beans and rice, with tomatoes: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beans and rice, with tomatoes by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.