Comparing Nutrients in 500 calories Cooked Short-grain White Rice enriched VS California Red Kidney Beans

Weight per 500 calories

• Cooked Short-grain White Rice enriched: 385g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.5 times more energy per unit of mass than Cooked Short-grain White Rice enriched, which is high in comparison to other foods. Cooked Short-grain White Rice enriched having average energy density.

Which food has more nutrients per 500 calories - Cooked Short-grain White Rice enriched or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Short-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	0.75% 0.73g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	85% 111g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	99% 37.7g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-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	52.6% 0.63mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	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	56.7% 227μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	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	70% 5.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	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	18% 127mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Short-grain White Rice enriched vs California Red Kidney Beans:

• Cooked Short-grain White Rice enriched has 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 5.4 times more Vitamin B2, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-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 Cooked Short-grain White Rice enriched vs California Red Kidney Beans:

• Cooked Short-grain White Rice enriched has 5.9 times more Selenium and 14.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 76.8 times more Calcium, 6 times more Copper, 2.5 times more Iron, 7.9 times more Magnesium, 4.8 times more Phosphorus, 22.6 times more Potassium and 2.5 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Cooked Short-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:

• Cooked Short-grain White Rice enriched has 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Omega 3 and 4.1 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cooked Short-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.