Comparing Nutrients in 300 calories Red Kidney Beans VS Prepared instant Long-grain White Rice, enriched

Weight per 300 calories

• Red Kidney Beans: 89g
• Prepared instant Long-grain White Rice, enriched: 242g

Red Kidney Beans have 2.7 times more energy per 100g than Prepared instant Long-grain White Rice, enriched. It has high energy density when compared to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	50% 64.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	36% 20g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Prepared instant Long-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	45% 0.54mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.3% 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	87.7% 351μg	42.3% 169μg	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	4.45% 4mg	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	1.25% 0.19mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	9.95% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.6% 170g	3700g per day for Men 19-50 years

Red Kidney Beans VS Prepared Instant Long-grain White Rice, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Prepared instant Long-grain White Rice, enriched?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Red Kidney Beans have 3 times more Vitamin B1, 9.9 times more Vitamin B2, 5.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Red Kidney Beans have 3.8 times more Calcium, 7 times more Copper, 1.4 times more Iron, 10.2 times more Magnesium, 4 times more Phosphorus, 55.6 times more Potassium and 2.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 4.1 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Prepared instant Long-grain White Rice, enriched contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3, 9.3 times more Fiber and 3.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Red Kidney Beans and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in 300 calories.