Comparing Nutrients in 300 calories Boiled Kidney Beans VS Cooked parboiled Long-grain White Rice

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Cooked parboiled Long-grain White Rice: 244g

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

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked parboiled Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Boiled Kidney Beans	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.06% 0.18g	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% 63.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	39.8% 15g	5.78% 2.2g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.56% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	29.3% 0.38mg	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	1.83% 7.3μg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	19% 0.17mg	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	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	37.5% 0.86mg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.33% 4.88mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.64% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Cooked parboiled Long-grain White Rice:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 3 times more Vitamin B2, 42 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 4.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cooked parboiled Long-grain White Rice:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 3 times more Copper, 9 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Zinc than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 8.7 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked parboiled Long-grain White Rice have similar amounts of Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 9.7 times more Omega 3, 6.9 times more Fiber and 2.9 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Boiled All Types Kidney Beans and Cooked parboiled Long-grain White Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.