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

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 2.7 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Long-grain Brown Rice	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	70% 91g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.3% 3.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.98g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	20% 11g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	60.3% 0.72mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	45.3% 0.59mg	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	9.15% 36.6μg	146% 585μg	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	7.4% 6.68mg	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	4.6% 0.69mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	28.5% 2.28mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	71.7% 1.65mg	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	60% 419mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Long-grain Brown Rice have 3.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 16 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Long-grain Brown Rice as well as Raw Red Kidney Beans 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 Cooked Long-grain Brown Rice vs Red Kidney Beans:

• 500 calories of Cooked Long-grain Brown Rice have 2.4 times more Manganese and 5 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 10.1 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 5.8 times more Potassium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• 500 calories of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Red Kidney Beans contain 11.9 times more Omega 3, 3.5 times more Fiber and 3 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3
• Both Cooked Long-grain Brown Rice as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.