Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Cooked Medium-grain White Rice enriched

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Cooked Medium-grain White Rice enriched: 231g

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

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	50.8% 66g	130g per day for Men 19-50 years
Sugars	NA	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	59.2% 22.5g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	39.4% 22g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Medium-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	26% 0.31mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	8.88% 0.12mg	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	44.8% 179μg	33.5% 134μg	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	3.23% 2.9mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16% 160mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	9.74% 0.088mg	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	90% 7.2mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	38% 0.87mg	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	47.4% 331mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.28% 158g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cooked Medium-grain White Rice Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cooked Medium-grain White Rice enriched?

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

• 300 calories of Boiled California Red Kidney Beans have 4.1 times more Vitamin B2, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 300 kcal of Cooked Medium-grain White Rice enriched contain 3.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Boiled California Red Kidney Beans have 23.1 times more Calcium, 8 times more Copper, 2.1 times more Iron, 3.9 times more Magnesium, 3.9 times more Phosphorus, 15.1 times more Potassium and 2.1 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 300 kcal of Cooked Medium-grain White Rice enriched contain 6 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 32.5 times more Fiber and 4 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Boiled California Red Kidney Beans and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.