Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS California Red Kidney Beans

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	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	0.036% 0.026g	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	% 0.026g	NA	g per day for Men 19-50 years
Sucrose	% 0.026g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	102% 1.2mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	90% 362μg	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	7.58% 6.8mg	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	0.35% 0.053mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	185% 1.67mg	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	104% 8.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	66% 1.5mg	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	22% 155mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.48% 18g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs California Red Kidney Beans:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1 and 3 times more Vitamin B3 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 9 times more Vitamin B2, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry instant Long-grain White Rice, enriched.
• 500 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2
• Both Dry instant Long-grain White Rice, enriched as well as Raw 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 Dry instant Long-grain White Rice, enriched vs California Red Kidney Beans:

• 500 calories of Dry instant Long-grain White Rice, enriched have 10.1 times more Selenium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 10.2 times more Calcium, 7.2 times more Copper, 1.7 times more Iron, 13.2 times more Magnesium, 4 times more Phosphorus, 63.5 times more Potassium and 2.1 times more Zinc than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw California Red Kidney Beans contain 15.1 times more Fiber and 3.6 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.