Comparing Nutrients in 300 calories Prepared instant Long-grain White Rice, enriched VS Canned Kidney Beans

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Canned Kidney Beans: 357g

Prepared instant Long-grain White Rice, enriched has 1.5 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	50% 64.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	3.82% 1.45g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	15% 0.18mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	20.3% 0.26mg	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	42.3% 169μg	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	0.16% 0.024mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	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	53.5% 4.3mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	26% 0.6mg	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	12.8% 89.5mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	4.6% 170g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared instant Long-grain White Rice, enriched vs Canned Kidney Beans:

• Prepared instant Long-grain White Rice, enriched has 2.9 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 9.4 times more Vitamin B2, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared instant Long-grain White Rice, enriched vs Canned Kidney Beans:

• Prepared instant Long-grain White Rice, enriched has 1.4 times more Manganese and 3.6 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.3 times more Calcium, 5.4 times more Copper, 8 times more Magnesium, 3.6 times more Phosphorus, 38.9 times more Potassium, 109.2 times more Sodium, 1.4 times more Zinc and 1.6 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Canned All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, more Sugars, 10.6 times more Fiber and 3.5 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.