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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Short-grain White Rice enriched: 385g

California Red Kidney Beans have 2.5 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	California Red Kidney Beans	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.7g	NA	38g per day for Men 19-50 years
Protein	66% 37g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Short-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	66.8% 0.8mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	17.5% 0.23mg	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	149% 597μg	56.7% 227μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	29.5% 295mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	30.8% 0.28mg	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	177% 14mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	59.7% 1.37mg	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	87.7% 614mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 5.4 times more Vitamin B2, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Short-grain White Rice enriched:

• Raw California Red Kidney Beans have 76.8 times more Calcium, 6 times more Copper, 2.5 times more Iron, 7.9 times more Magnesium, 4.8 times more Phosphorus, 22.6 times more Potassium and 2.5 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.9 times more Selenium and 14.8 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cooked Short-grain White Rice enriched have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 3.7 times more Omega 3 and 4.1 times more Protein than Cooked Short-grain White Rice enriched.
• Both Raw California Red Kidney Beans and Cooked Short-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.