Comparing Nutrients in 300 calories Red Kidney Beans VS Cooked Short-grain White Rice

Weight per 300 calories

• Red Kidney Beans: 89g
• Cooked Short-grain White Rice: 231g

Red Kidney Beans have 2.6 times more energy per 100g than Cooked Short-grain White Rice. It has high energy density when compared to other foods. Cooked Short-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Red Kidney Beans	Cooked Short-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	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.56% 0.095g	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% 66.3g	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	NA	38g per day for Men 19-50 years
Protein	36% 20g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	10.5% 0.14mg	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	1.15% 4.6μg	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	NA	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	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	7.4% 74mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	18.5% 0.17mg	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	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	4.27% 158g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cooked Short-grain White Rice Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 11.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B6 and 76 times more Vitamin B9 than Cooked Short-grain White Rice.
• While 300 kcal of Cooked Short-grain White Rice contain 1.3 times more Vitamin B5 than Raw Red Kidney Beans.
• 300 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Red Kidney Beans as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cooked Short-grain White Rice:

• 300 calories of Red Kidney Beans have 32 times more Calcium, 3.7 times more Copper, 12.9 times more Iron, 6.7 times more Magnesium, 1.2 times more Manganese, 4.7 times more Phosphorus, 20.2 times more Potassium and 2.7 times more Zinc than Cooked Short-grain White Rice.
• 300 calories of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 15.3 times more Omega 3 and 3.7 times more Protein than Cooked Short-grain White Rice.
• Both Red Kidney Beans and Cooked Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 6 in 300 calories.