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

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• California Red Kidney Beans: 91g

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

Discover which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	California Red 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	50% 64.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	3.82% 1.45g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	15% 0.18mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	42.3% 169μg	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

	Prepared instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	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	53.5% 4.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.8% 89.5mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.29% 10.7g	3700g per day for Men 19-50 years

Prepared Instant Long-grain White Rice, Enriched VS California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or California Red Kidney Beans?

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.7 times more Vitamin B1, 10.3 times more Vitamin B2, 5.2 times more Vitamin B5, 3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 4 times more Selenium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 9.2 times more Calcium, 11.2 times more Copper, 2 times more Iron, 12 times more Magnesium, 4.1 times more Phosphorus, 62.2 times more Potassium and 2 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and California Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium 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 15.6 times more Fiber and 4.2 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.