Comparing Nutrients in 300 calories Red Kidney Beans VS Enriched Regular Long-grain White Rice

Weight per 300 calories

• Red Kidney Beans: 89g
• Enriched Regular Long-grain White 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 - Red Kidney Beans or Enriched Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	0.023% 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	% 0.016g	g per day for Men 19-50 years
Sucrose	NA	% 0.066g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	36% 20g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched Regular Long-grain White Rice	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.4% 0.13mg	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	47.5% 190μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	39% 0.89mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.26% 9.55g	3700g per day for Men 19-50 years

Red Kidney Beans VS Enriched Regular Long-grain White Rice Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Enriched Regular Long-grain White Rice:

• 300 calories of Red Kidney Beans have 4.8 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Enriched Regular Long-grain White Rice.
• While 300 kcal of Enriched Regular Long-grain White Rice contain 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice:

• 300 calories of Red Kidney Beans have 3.2 times more Calcium, 3.4 times more Copper, 1.7 times more Iron, 6 times more Magnesium, 3.8 times more Phosphorus, 12.8 times more Potassium and 2.8 times more Zinc than Enriched Regular Long-grain White Rice.
• While 300 kcal of Enriched Regular Long-grain White Rice contain 4.4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Regular Long-grain White Rice contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 12.5 times more Omega 3, 12.7 times more Fiber and 3.4 times more Protein than Enriched Regular Long-grain White Rice.
• Both Red Kidney Beans and Enriched Regular Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 300 calories.