Comparing Nutrients in 300 calories California Red Kidney Beans VS Dry parboiled Long-grain White Rice

Weight per 300 calories

• California Red Kidney Beans: 91g
• Dry parboiled Long-grain White Rice: 80.2g

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

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry parboiled Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	California Red Kidney Beans	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.26g	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	0.022% 0.016g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	39.6% 22g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry 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	40% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	28% 0.36mg	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	89.5% 358μg	1.6% 6.4μg	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	4.55% 4.1mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25.3% 0.23mg	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	106% 8.5mg	7.4% 0.59mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	5.16% 21.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	36% 0.83mg	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	52.6% 368mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.21% 7.9g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dry Parboiled Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Dry parboiled Long-grain White Rice?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Dry parboiled Long-grain White Rice:

• 300 calories of California Red Kidney Beans have 2.7 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B5 and 55.8 times more Vitamin B9 than Dry parboiled Long-grain White Rice.
• While 300 kcal of Dry parboiled Long-grain White Rice contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Dry parboiled Long-grain White Rice:

• 300 calories of California Red Kidney Beans have 3.1 times more Calcium, 4.4 times more Copper, 14.3 times more Iron, 6.7 times more Magnesium, 3 times more Phosphorus, 9.7 times more Potassium and 2.8 times more Zinc than Dry parboiled Long-grain White Rice.
• While 300 kcal of Dry parboiled Long-grain White Rice contain 5.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry parboiled Long-grain White Rice contain similar levels of Manganese per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Dry parboiled Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 15.7 times more Fiber and 3.7 times more Protein than Dry parboiled Long-grain White Rice.
• Both California Red Kidney Beans and Dry parboiled Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dry parboiled Long-grain White Rice provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.