Comparing Nutrients in 300 calories California Red Kidney Beans VS Rice

Weight per 300 calories

• California Red Kidney Beans: 91g
• Rice: 82.2g

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 Rice?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rice	8%	2%	90%

Macro Nutrients

	California Red Kidney Beans	Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.71% 0.12g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	2.8% 1.07g	38g per day for Men 19-50 years
Protein	39.6% 22g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rice	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	4.8% 0.058mg	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	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	1.64% 6.58μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rice	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	20% 0.18mg	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	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	117% 52.8μg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.26% 9.55g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Rice?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Rice:

• 300 calories of California Red Kidney Beans have 8.4 times more Vitamin B1, 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 54.5 times more Vitamin B9 than Rice.
• Both California Red Kidney Beans and Rice provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Regular Long-grain White Rice 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 Rice:

• 300 calories of California Red Kidney Beans have 7.7 times more Calcium, 5.5 times more Copper, 12.9 times more Iron, 7.1 times more Magnesium, 3.9 times more Phosphorus, 14.3 times more Potassium and 2.6 times more Zinc than Rice.
• While 300 kcal of Raw Regular Long-grain White Rice contain 4.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rice contain similar levels of Manganese per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 21.2 times more Fiber and 3.8 times more Protein than Rice.
• Both California Red Kidney Beans and Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Rice provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.