Comparing Nutrients in 300 calories Cooked parboiled enriched Long-grain White Rice VS California Red Kidney Beans

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 2.7 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.78% 2.2g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	49.4% 198μg	89.5% 358μg	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	4.55% 4.1mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	55% 4.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	19% 134mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked parboiled enriched Long-grain White Rice vs California Red Kidney Beans:

• Cooked parboiled enriched Long-grain White Rice has 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Vitamin B2, 1.8 times more Vitamin B9 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked parboiled enriched Long-grain White Rice vs California Red Kidney Beans:

• Cooked parboiled enriched Long-grain White Rice has 7.8 times more Selenium and 16.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 6.6 times more Magnesium, 2.7 times more Phosphorus, 9.9 times more Potassium and 2.6 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans contain 1.8 times more Omega 3, 10.3 times more Fiber and 3.1 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.