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

Weight per 300 calories

• Cooked Regular Long-grain White Rice enriched: 231g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 2.6 times more energy per unit of mass than Cooked Regular Long-grain White Rice enriched, which is high in comparison to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Regular 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	0.67% 0.65g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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% 65g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular 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	31.3% 0.38mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	33.5% 134μg	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	0.62% 0.092mg	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

	Cooked Regular Long-grain White Rice enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	2.37% 95μg	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	34.6% 2.77mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	14% 99mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Regular Long-grain White Rice enriched have 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 6.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• 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 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 Cooked Regular Long-grain White Rice enriched vs Red Kidney Beans:

• 300 calories of Cooked Regular Long-grain White Rice enriched have 6.1 times more Selenium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.2 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 3.6 times more Phosphorus, 15 times more Potassium and 2.2 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Red Kidney Beans contain 10.6 times more Omega 3, 14.7 times more Fiber and 3.2 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and 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 Omega 3 and Fiber
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.