Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Cooked Long-grain Brown Rice

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cooked Long-grain Brown Rice: 407g

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

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.98g	g per day for Men 19-50 years
Fiber	99% 37.5g	17% 6.5g	38g per day for Men 19-50 years
Protein	65.7% 37g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Long-grain 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	43.3% 0.52mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	38.5% 0.5mg	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	74.6% 298μg	9.15% 36.6μg	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	5.38% 4.84mg	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	NA	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	48% 0.43mg	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	150% 12mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	172% 3.96mg	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	79% 552mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.72% 286g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cooked Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Cooked Long-grain Brown Rice:

• 500 calories of Boiled California Red Kidney Beans have 8.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 1.4 times more Vitamin B1, 4.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Cooked Long-grain Brown Rice:

• 500 calories of Boiled California Red Kidney Beans have 21.8 times more Calcium, 2.7 times more Copper, 5.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 4.8 times more Potassium and 1.2 times more Zinc than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 3.1 times more Manganese and 4.9 times more Selenium than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 5.8 times more Fiber and 3.3 times more Protein than Cooked Long-grain Brown Rice.
• Both Boiled California Red Kidney Beans and Cooked Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled California Red Kidney Beans as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.