Comparing Nutrients in 300 calories California Red Kidney Beans VS Cooked Regular Long-grain White Rice with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cooked Regular Long-grain White Rice with Salt: 231g

California Red Kidney Beans have 2.5 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	California Red Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.84% 0.14g	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	0.16% 0.12g	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	59.6% 22.6g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	39.6% 22g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	16.5% 0.21mg	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	1.73% 6.92μg	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	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17.7% 0.16mg	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	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	47.4% 1.1mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	58.8% 882mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.27% 158g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Regular Long-grain White Rice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of California Red Kidney Beans have 10.4 times more Vitamin B1, 6.6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 51.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• 300 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of California Red Kidney Beans have 7.7 times more Calcium, 6.3 times more Copper, 18.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Phosphorus, 16.8 times more Potassium and 2.1 times more Zinc than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 5.9 times more Selenium and 88.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Regular Long-grain White Rice with Salt contain similar levels of Manganese per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium, Iron and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 24.5 times more Fiber and 3.6 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both California Red Kidney Beans and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.