Comparing Nutrients in 300 calories Boiled Kidney Beans VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Cooked Short-grain White Rice enriched: 231g

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 Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Boiled Kidney Beans	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.37% 0.12g	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	0.56% 0.095g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	NA	38g per day for Men 19-50 years
Protein	36.6% 20.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	10.5% 0.14mg	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	34% 136μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	18.5% 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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.27% 158g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled All Types Kidney Beans have 35.8 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 1.2 times more Manganese, 4.3 times more Phosphorus, 15.9 times more Potassium and 2.6 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.7 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Short-grain White Rice enriched have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 19.3 times more Omega 3 and 3.8 times more Protein than Cooked Short-grain White Rice enriched.
• Both Boiled All Types Kidney Beans and Cooked Short-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.