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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• 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 - Royal Red Kidney Beans or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Royal 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	0.42% 0.41g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	41% 53g	51% 66g	130g per day for Men 19-50 years
Sugars	NA	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	59.8% 22.7g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	41.2% 23g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Royal 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	29.6% 0.36mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 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	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	12% 119mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	10% 0.092mg	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	99% 7.93mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Royal Red Kidney Beans have 5.5 times more Vitamin B2, 3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Enriched Medium-grain White Rice.
• While 300 kcal of Enriched Medium-grain White Rice contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• 300 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin B2
• Both Raw Royal Red Kidney Beans as well as Enriched Medium-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 Royal Red Kidney Beans vs Enriched Medium-grain White Rice:

• 300 calories of Royal Red Kidney Beans have 15.9 times more Calcium, 9.9 times more Copper, 2.2 times more Iron, 4.3 times more Magnesium, 4.1 times more Phosphorus, 17.1 times more Potassium and 2.5 times more Zinc than Enriched Medium-grain White Rice.
• While 300 kcal of Enriched Medium-grain White Rice contain 4.3 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Enriched Medium-grain White Rice contain similar levels of Manganese per 300 calories.
• 300 calories of Royal 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 Royal Red Kidney Beans have 6.2 times more Omega 3, 19.5 times more Fiber and 4.2 times more Protein than Enriched Medium-grain White Rice.
• Both Royal 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 Royal Red Kidney Beans as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in 300 calories.