Comparing Nutrients in 300 calories UNCLE BENS Cooked Parboiled Brown Rice VS California Red Kidney Beans

Weight per 300 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 204g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than UNCLE BENS Cooked Parboiled Brown Rice, which is high in comparison to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.42% 0.31g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	9.13% 3.47g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	27.8% 0.36mg	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	2.04% 8.16μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.61% 6.12mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	111% 1mg	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	13.5% 1.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.6mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	39.5% 0.91mg	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	28% 196mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.66% 124mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.16mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.29% 10.7g	3700g per day for Men 19-50 years

UNCLE BENS Cooked Parboiled Brown Rice VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or California Red Kidney Beans?

Lets compare vitamin content per 300 calories of UNCLE BENS Cooked Parboiled Brown Rice vs California Red Kidney Beans:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.1 times more Vitamin B3 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 43.9 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 300 calories for UNCLE BENS Cooked Parboiled Brown Rice vs California Red Kidney Beans:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.6 times more Manganese and 6.6 times more Selenium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 29 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 10.9 times more Potassium and 1.5 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw California Red Kidney Beans contain 6.5 times more Fiber and 3.5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.