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

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Cooked Regular Long-grain White Rice enriched: 385g

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 Regular Long-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.4% 0.24g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.19g	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	99% 37.5g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	65.7% 37g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Regular Long-grain White Rice enriched	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	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	27.5% 0.36mg	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	55.8% 223μg	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	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	26.6% 266mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.95% 158μg	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	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	79% 1.8mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.1% 263g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cooked Regular Long-grain White Rice Enriched Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled California Red Kidney Beans have 5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• While 500 kcal of Cooked Regular Long-grain White Rice enriched contain 2.6 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 Regular Long-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Cooked Regular Long-grain White Rice enriched 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 Regular Long-grain White Rice enriched:

• 500 calories of Boiled California Red Kidney Beans have 6.9 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 3.3 times more Phosphorus, 12.6 times more Potassium and 1.8 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While 500 kcal of Cooked Regular Long-grain White Rice enriched contain 1.4 times more Manganese and 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 Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 24.4 times more Fiber and 3.6 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Boiled California Red Kidney Beans and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.