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

Weight per 300 calories

• Cooked Regular Long-grain White Rice enriched: 231g
• Boiled California Red Kidney Beans: 242g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice enriched or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.43% 0.92g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Boiled 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	31.3% 0.38mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	19.4% 0.25mg	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	33.5% 134μg	44.8% 179μg	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	3.23% 2.9mg	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	0.62% 0.092mg	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 Regular Long-grain White Rice enriched	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	2.37% 95μg	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	34.6% 2.77mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	33.5% 0.77mg	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	14% 99mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.38% 162g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice Enriched VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Regular Long-grain White Rice enriched or Boiled California Red Kidney Beans?

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

• 300 calories of Cooked Regular Long-grain White Rice enriched have 1.2 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled 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 Cooked Regular Long-grain White Rice enriched vs Boiled California Red Kidney Beans:

• 300 calories of Cooked Regular Long-grain White Rice enriched have 1.4 times more Manganese and 6 times more Selenium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 6.9 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 3.3 times more Phosphorus, 12.6 times more Potassium and 1.8 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• 300 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 24.4 times more Fiber and 3.6 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.