Comparing Nutrients in 500 calories Cooked parboiled enriched Long-grain White Rice VS Royal Red Kidney Beans

Weight per 500 calories

• Cooked parboiled enriched Long-grain White Rice: 407g
• Royal Red Kidney Beans: 152g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	68% 88.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	0.11% 0.081g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	9.63% 3.66g	100% 38g	38g per day for Men 19-50 years
Protein	21% 12g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Royal 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	72% 0.86mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	46.3% 0.6mg	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	82.3% 329μg	149% 597μg	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	7.6% 6.84mg	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	0.27% 0.041mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	169% 1.5mg	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	92% 7.36mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	73.3% 1.7mg	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	32% 224mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.49% 18g	3700g per day for Men 19-50 years

Cooked Parboiled Enriched Long-grain White Rice VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 1.5 times more Vitamin B1 and 2.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 4.7 times more Vitamin B2 and 1.8 times more Vitamin B9 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Royal Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Royal 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 Cooked parboiled enriched Long-grain White Rice vs Royal Red Kidney Beans:

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 7.8 times more Selenium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2.6 times more Calcium, 5.3 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 2.8 times more Phosphorus, 9 times more Potassium and 2.7 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Royal Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Royal Red Kidney Beans contain 3.3 times more Omega 3, 10.3 times more Fiber and 3.3 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.