Comparing Nutrients in 300 calories California Red Kidney BeansVS Cooked Medium-grain White Rice enriched

Weight per 300 calories

California Red Kidney Beans

91g

Cooked Medium-grain White Rice enriched

231g

California Red Kidney Beans have 2.5 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Cooked Medium-grain White Rice enriched

90%

300 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Cooked Medium-grain White Rice enriched

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.23g

Fat

0.5%0.48g

0.23 gvs0.48 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g

Saturated Fat

0.41%0.13g

0.033 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.77%0.076g

Omega 3

1.44%0.023g

0.076 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

0.62%0.11g

0.049 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.4g

Carbohydrate

50.8%66g

54.4 gvs66 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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59.6%22.6g

Fiber

1.82%0.69g

22.6 gvs0.69 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g

Protein

9.8%5.5g

22 gvs5.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

California Red Kidney Beansvs Cooked Medium-grain White Rice enriched

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40%0.48mg

Vitamin B1

32%0.39mg

Thiamine

0.48 mgvs0.39 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

2.84%0.037mg

Riboflavin

0.2 mgvs0.037 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

26.5%4.23mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.23 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

14%0.71mg

Vitamin B5

19%0.95mg

Pantothenic acid

0.71 mgvs0.95 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.8%0.36mg

Vitamin B6

8.88%0.12mg

Pyridoxine

0.36 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.5%358μg

Vitamin B9

33.5%134μg

Folates and Folic Acid

358 μgvs134 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.55%4.1mg

Vitamin C

0%0mg

Ascorbic acid

4.1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Cooked Medium-grain White Rice enriched

17.7%177mg

Calcium

0.69%6.92mg

177 mgvs6.92 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

9.74%0.088mg

1 mgvs0.088 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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106%8.5mg

Iron

43%3.44mg

8.5 mgvs3.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.6%145mg

Magnesium

7.14%30mg

145 mgvs30 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

38%0.87mg

0.91 mgvs0.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.6%368mg

Phosphorus

12%85.4mg

368 mgvs85.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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40%1355mg

Potassium

1.97%67mg

1355 mgvs67 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.3%2.9μg

Selenium

31.5%17.3μg

2.9 μgvs17.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

0%0mg

10 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

8.8%0.97mg

2.3 mgvs0.97 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.7g

Water

4.28%158g

10.7 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 5.4 times more Vitamin B2, 3.1 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cooked Medium-grain White Rice enriched:

Raw California Red Kidney Beans have 25.6 times more Calcium, 11.4 times more Copper, 2.5 times more Iron, 4.8 times more Magnesium, 4.3 times more Phosphorus, 20.2 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 5.9 times more Selenium and 14.8 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 3.3 times more Omega 3, 32.7 times more Fiber and 4 times more Protein than Cooked Medium-grain White Rice enriched.
Both Raw California Red Kidney Beans and Cooked Medium-grain White Rice enriched have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw California Red Kidney Beans as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCooked Medium-grain White Rice enrichedVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Cooked Medium-grain White Rice enriched

Weight per 300 calories

Which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: