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

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• Red Kidney Beans: 148g

Raw 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.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	7.67% 284g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Prepared instant Long-grain White Rice, enriched have 2.2 times more Vitamin B3 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3 times more Vitamin B1, 9.9 times more Vitamin B2, 5.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• 500 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Prepared instant Long-grain White Rice, enriched have 4.1 times more Selenium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.8 times more Calcium, 7 times more Copper, 1.4 times more Iron, 10.2 times more Magnesium, 4 times more Phosphorus, 55.6 times more Potassium and 2.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Red Kidney Beans contain more Omega 3, 9.3 times more Fiber and 3.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.