Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• UNCLE BENS Cooked Parboiled Brown Rice: 340g

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 UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	UNCLE BENS Cooked Parboiled 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	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	% 0.51g	g per day for Men 19-50 years
Fiber	99% 37.5g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	65.7% 37g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	40.5% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	28.8% 0.37mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.38% 4.84mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	48.8% 0.44mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	31.6% 133mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	169% 3.88mg	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	46.6% 327mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	7.3% 270g	5.9% 219g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS UNCLE BENS Cooked Parboiled Brown Rice Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 21.9 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs UNCLE BENS Cooked Parboiled Brown Rice:

• 500 calories of Boiled California Red Kidney Beans have 26.1 times more Calcium, 2.7 times more Copper, 6.7 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 8.1 times more Potassium and 1.3 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 500 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 3 times more Manganese and 6.6 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 UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 6.5 times more Fiber and 3.5 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Boiled California Red Kidney Beans and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled California Red Kidney Beans as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.