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

Weight per 300 calories

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

Raw Royal 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Royal 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	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.52% 0.088g	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	41% 53g	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	59.8% 22.7g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Royal 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	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	14.2% 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	89.6% 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	4.56% 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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	101% 0.91mg	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	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	44% 1mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	36% 1227mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 2.2 times more Vitamin B3 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2 times more Vitamin B1, 11.3 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 Royal 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 Royal Red Kidney Beans:

• 300 calories of Prepared instant Long-grain White Rice, enriched have 4 times more Selenium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 6.2 times more Calcium, 10.2 times more Copper, 1.9 times more Iron, 10.4 times more Magnesium, 4.1 times more Phosphorus, 56.4 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 Royal 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 Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared instant Long-grain White Rice, enriched have 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain more Omega 3, 15.6 times more Fiber and 4.4 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Royal Red Kidney Beans offer comparable quantities of Energy 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.