Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cooked Brown Rice

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cooked Brown Rice: 446g

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

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	7.43% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	80.7% 105g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	21% 8.04g	38g per day for Men 19-50 years
Protein	61% 34g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	51% 0.67mg	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	128% 512μg	4.46% 18μg	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	5.25% 4.72mg	0% 0mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	40% 0.36mg	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	109% 8.74mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	213% 4.9mg	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	77.6% 543mg	49% 344mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.3% 4.46mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	7.12% 264g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cooked Brown Rice:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 28.7 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cooked Brown Rice:

• Boiled All Types Kidney Beans have 3.1 times more Calcium, 2.4 times more Copper, 3.7 times more Iron, 1.6 times more Phosphorus, 4.5 times more Potassium and 1.4 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.9 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 11.5 times more Omega 3, 3.1 times more Fiber and 3.3 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Medium-grain Brown Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.