Comparing Nutrients in 500 calories Rice Bran VS Boiled California Red Kidney Beans

Weight per 500 calories

• Rice Bran: 158g
• Boiled California Red Kidney Beans: 403g

Rice Bran has 2.5 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Rice Bran or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rice Bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	69.5% 90g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	87.4% 33.2g	99% 37.5g	38g per day for Men 19-50 years
Protein	37.7% 21g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	32.3% 0.42mg	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	25% 100μg	74.6% 298μg	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	0% 0mg	5.38% 4.84mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	129% 1.17mg	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	367% 29.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	55.8% 1.3mg	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	379% 2653mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	7.3% 270g	3700g per day for Men 19-50 years

Rice Bran VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Bran or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Rice Bran vs Boiled California Red Kidney Beans:

• 500 calories of Rice Bran have 8.4 times more Vitamin B1, 1.8 times more Vitamin B2, 24.7 times more Vitamin B3, 13.2 times more Vitamin B5 and 15.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3 times more Vitamin B9 than Crude Rice Bran.
• Both Crude Rice Bran as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rice Bran vs Boiled California Red Kidney Beans:

• 500 calories of Rice Bran have 2.4 times more Iron, 6.4 times more Magnesium, 17.5 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium, 5.1 times more Selenium and 2.8 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3 times more Calcium than Crude Rice Bran.
• Both Rice Bran and Boiled California Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of Rice Bran lack sufficient amounts of Calcium
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice Bran have 90.9 times more Fat, 116.9 times more Saturated Fat, 3.9 times more Omega 3 and 140.1 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.7 times more Protein than Crude Rice Bran.
• Both Rice Bran and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6