Comparing Nutrients in 300 calories Long-grain Brown Rice VS Canned Kidney Beans

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Canned Kidney Beans: 357g

Long-grain Brown Rice has 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Long-grain Brown Rice or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Long-grain Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	9.1% 6.6g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 6.6g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	11% 6.16g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	32% 129μg	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	0% 0mg	4.76% 4.3mg	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	3.27% 0.49mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	53.6% 0.48mg	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	13% 1.05mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Long-grain Brown Rice vs Canned Kidney Beans:

• Raw Long-grain Brown Rice has 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B2, 6.8 times more Vitamin B9, more Vitamin C and 29.9 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Long-grain Brown Rice vs Canned Kidney Beans:

• Raw Long-grain Brown Rice has 3.9 times more Manganese and 4.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 16.5 times more Calcium, 2 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 4.1 times more Potassium, 258.6 times more Sodium and 28.9 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Long-grain Brown Rice has 2.1 times more Omega 6 and 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.2 times more Omega 3, 12.2 times more Sugars, 5.2 times more Fiber and 3 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.