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

Weight per 300 calories

• Red Kidney Beans: 89g
• Enriched Medium-grain White Rice: 83.3g

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 Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Red Kidney Beans	Enriched Medium-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	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.63% 0.11g	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	51% 66g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	NA	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	35.6% 13.5g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	36% 20g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched Medium-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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	22.3% 1.1mg	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	48% 193μg	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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	10% 0.092mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	40% 0.92mg	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% 90mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 4.8 times more Vitamin B2, 2.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Enriched Medium-grain White Rice.
• While 300 kcal of Enriched Medium-grain White Rice contain 2.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Enriched Medium-grain White Rice:

• 300 calories of Red Kidney Beans have 9.9 times more Calcium, 6.8 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 4 times more Phosphorus, 16.9 times more Potassium and 2.6 times more Zinc than Enriched Medium-grain White Rice.
• While 300 kcal of Enriched Medium-grain White Rice contain 4.4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Medium-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 Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 14.2 times more Omega 3, 11.6 times more Fiber and 3.6 times more Protein than Enriched Medium-grain White Rice.
• Both Red Kidney Beans and Enriched Medium-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in 300 calories.