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

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• California Red Kidney Beans: 152g

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

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared 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	2.08% 2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	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% 108g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 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	% 0g	NA	g per day for Men 19-50 years
Fiber	6.37% 2.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	25.2% 0.3mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	70.6% 282μg	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	0.27% 0.04mg	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

	Prepared instant Long-grain White Rice, enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	89.2% 7.14mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	21.3% 149mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	7.67% 284g	0.48% 18g	3700g per day for Men 19-50 years

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

• Prepared instant Long-grain White Rice, enriched has 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B1, 10.3 times more Vitamin B2, 5.2 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prepared instant Long-grain White Rice, enriched vs California Red Kidney Beans:

• Prepared instant Long-grain White Rice, enriched has 4 times more Selenium and 15.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Calcium, 11.2 times more Copper, 2 times more Iron, 12 times more Magnesium, 4.1 times more Phosphorus, 62.2 times more Potassium and 2 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans contain more Omega 3, 15.6 times more Fiber and 4.2 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.