Comparing Nutrients in 300 calories Boiled Kidney Beans VS UNCLE BEN'S Dry Parboiled Brown Rice

Weight per 300 calories

• Boiled Kidney Beans: 236g
• UNCLE BEN'S Dry Parboiled Brown Rice: 81g

UNCLE BEN'S Dry Parboiled Brown Rice has 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or UNCLE BEN'S Dry Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Boiled Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	49% 63.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	0.56% 0.41g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	39.8% 15g	7.47% 2.84g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.74% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	25.2% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76.8% 307μg	2.84% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	0.65% 6.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65.6% 5.24mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	19% 79.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	105% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.6% 326mg	32% 223mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	5.22% 178mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.32% 4.86mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.22% 7.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 27.1 times more Vitamin B9, more Vitamin C and 27.2 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Boiled All Types Kidney Beans have 12.7 times more Calcium, 1.9 times more Copper, 5.6 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 5.4 times more Potassium, 1.5 times more Zinc and 19.9 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 2.4 times more Manganese and 7.9 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 19 times more Omega 3, 5.3 times more Fiber and 3.3 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 2.6 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.