Comparing Nutrients in 500 calories Cooked parboiled Long-grain White Rice VS Boiled Kidney Beans

Weight per 500 calories

• Cooked parboiled Long-grain White Rice: 407g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	2.5% 0.43g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.74% 1.26g	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	66.3% 25g	38g per day for Men 19-50 years
Protein	21% 12g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	36.3% 0.47mg	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	3.05% 12μg	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	94% 0.85mg	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	12% 0.98mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	73.6% 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	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	7.73% 286g	7.12% 264g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 4.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 3 times more Vitamin B2, 42 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked parboiled Long-grain White Rice vs Boiled Kidney Beans:

• Cooked parboiled Long-grain White Rice has 8.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 3 times more Copper, 9 times more Iron, 4.5 times more Magnesium, 2.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Zinc than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans contain 9.7 times more Omega 3, 6.9 times more Fiber and 2.9 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked parboiled Long-grain White Rice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.