Comparing Nutrients in 300 calories Cooked Short-grain White Rice VS Red Kidney Beans

Weight per 300 calories

• Cooked Short-grain White Rice: 231g
• Red Kidney Beans: 89g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Short-grain White Rice	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	51% 66.3g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	35.6% 13.5g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	1.15% 4.6μg	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	NA	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	5.77% 0.46mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	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	11% 76mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	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 Short-grain White Rice VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Short-grain White Rice have 1.3 times more Vitamin B5 than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 11.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B6 and 76 times more Vitamin B9 than Cooked Short-grain White Rice.
• 300 calories of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Short-grain White Rice as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Short-grain White Rice vs Red Kidney Beans:

• 300 kcal of Raw Red Kidney Beans contain 32 times more Calcium, 3.7 times more Copper, 12.9 times more Iron, 6.7 times more Magnesium, 4.7 times more Phosphorus, 20.2 times more Potassium and 2.7 times more Zinc than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Short-grain White Rice have 1.2 times more Carbohydrate than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 15.3 times more Omega 3 and 3.7 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Short-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked Short-grain White Rice as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.