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

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Red Kidney Beans: 89g

Raw 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.58% 1.87g	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 2.2 times more Vitamin B3 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3 times more Vitamin B1, 9.9 times more Vitamin B2, 5.1 times more Vitamin B5, 2.9 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 Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 4.1 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.8 times more Calcium, 7 times more Copper, 1.4 times more Iron, 10.2 times more Magnesium, 4 times more Phosphorus, 55.6 times more Potassium and 2.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and 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 Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain more Omega 3, 9.3 times more Fiber and 3.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and 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 Omega 3 and Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.