Comparing Nutrients in 300 calories Rice BranVS Boiled Kidney Beans

Weight per 300 calories

Rice Bran

95g

Boiled Kidney Beans

236g

Rice Bran has 2.5 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Rice Bran or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Rice Branvs Boiled Kidney Beans

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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20.4%19.8g

Fat

1.2%1.2g

19.8 gvs1.2 g

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

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12.4%3.96g

Saturated Fat

0.54%0.17g

3.96 gvs0.17 g

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

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18.8%0.3g

Omega 3

25%0.4g

0.3 gvs0.4 g

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

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40%6.8g

Omega 6

1.5%0.26g

6.8 gvs0.26 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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36.3%47g

Carbohydrate

41.4%54g

47 gvs54 g

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

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1.18%0.85g

Sugars

1.04%0.76g

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

0.85 gvs0.76 g

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

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0.26%0.19g

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]

0.19 gvsNA g

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

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%0.19g

Glucose

0.19 gvsNA g

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

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%0.47g

Sucrose

0.47 gvsNA g

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

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52.5%20g

Fiber

39.8%15g

20 gvs15 g

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

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22.6%12.7g

Protein

36.6%20.5g

12.7 gvs20.5 g

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

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Vitamins

Rice Branvs Boiled Kidney Beans

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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218%2.6mg

Vitamin B1

31.5%0.38mg

Thiamine

2.6 mgvs0.38 mg

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

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20.7%0.27mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.27 mgvs0.14 mg

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

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202%32.3mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

32.3 mgvs1.37 mg

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

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140%7mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

7 mgvs0.52 mg

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

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297%3.86mg

Vitamin B6

22%0.28mg

Pyridoxine

3.86 mgvs0.28 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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15%60μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

60 μgvs307 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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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 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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31%4.67mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

4.67 mgvs0.071 mg

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

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1.5%1.8μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.8 μgvs20 μg

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

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Minerals

Rice Branvs Boiled Kidney Beans

5.4%54mg

Calcium

8.27%82.7mg

54 mgvs82.7 mg

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

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76.8%0.69mg

Copper

56.7%0.51mg

0.69 mgvs0.51 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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220%17.6mg

Iron

65.6%5.24mg

17.6 mgvs5.24 mg

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

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177%741mg

Magnesium

23.6%99mg

741 mgvs99 mg

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

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587%13.5mg

Manganese

44%1mg

13.5 mgvs1 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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227%1592mg

Phosphorus

46.6%326mg

1592 mgvs326 mg

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

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41.5%1410mg

Potassium

28%957mg

1410 mgvs957 mg

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

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27%15μg

Selenium

4.72%2.6μg

15 μgvs2.6 μg

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

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0.32%4.75mg

Sodium

0.16%2.36mg

4.75 mgvs2.36 mg

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

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52%5.73mg

Zinc

21.5%2.36mg

5.73 mgvs2.36 mg

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

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0.16%5.8g

Water

4.27%158g

5.8 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 Rice Bran vs Boiled Kidney Beans:

Crude Rice Bran has 6.9 times more Vitamin B1, 2 times more Vitamin B2, 23.6 times more Vitamin B3, 13.5 times more Vitamin B5, 13.6 times more Vitamin B6 and 65.9 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.1 times more Vitamin B9, more Vitamin C and 11 times more Vitamin K than Crude Rice Bran.
Both Crude Rice Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rice Bran vs Boiled Kidney Beans:

Crude Rice Bran has 1.4 times more Copper, 3.4 times more Iron, 7.5 times more Magnesium, 13.3 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 5.7 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Calcium and 27.2 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 300 calories:

Crude Rice Bran has 16.8 times more Fat, 23 times more Saturated Fat, 26.6 times more Omega 6 and 1.3 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 and 1.6 times more Protein than Crude Rice Bran.
Both Crude Rice Bran and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Crude Rice Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rice BranVS Rice FlourBoiled Kidney BeansVS Rice FlourRice BranVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Rice BranVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Rice Bran or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: