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

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• Boiled Red Kidney Beans: 394g

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

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 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	76.7% 29g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	70.6% 282μg	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% 0.04mg	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

	Prepared instant Long-grain White Rice, enriched	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	7.67% 284g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Prepared instant Long-grain White Rice, enriched have 3.1 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.1 times more Vitamin B1, 7.1 times more Vitamin B2, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• 500 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Prepared instant Long-grain White Rice, enriched have 4.1 times more Selenium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.4 times more Calcium, 6.4 times more Copper, 1.6 times more Iron, 8.8 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 43.7 times more Potassium and 2.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 500 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Prepared instant Long-grain White Rice, enriched have 1.2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, 12 times more Fiber and 3.9 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.