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

Weight per 500 calories

• Red Kidney Beans: 148g
• Long-grain Brown Rice: 136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	80% 104g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.24% 0.9g	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	% 0.9g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	13% 4.9g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	75% 0.9mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	146% 585μg	7.83% 31.3μg	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	7.4% 6.68mg	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	2.08% 0.31mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	45.7% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86% 602mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.43% 16g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 1.2 times more Vitamin B1, 2.5 times more Vitamin B2 and 18.7 times more Vitamin B9 than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 2.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Long-grain Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Red Kidney Beans as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 10 times more Calcium, 2.5 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 5.9 times more Potassium and 1.4 times more Zinc than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 2.4 times more Manganese and 4.9 times more Selenium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 12.2 times more Omega 3, 4.6 times more Fiber and 3.3 times more Protein than Long-grain Brown Rice.
• Both Red Kidney Beans and Long-grain Brown Rice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 6 in 500 calories.