Comparing Nutrients in 300 calories Wild RiceVS Canned Kidney Beans

Weight per 300 calories

Wild Rice

84g

Canned Kidney Beans

357g

Wild Rice has 4.3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Wild Rice or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Wild Rice

16%

81%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Wild Ricevs Canned 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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0.94%0.91g

Fat

2.2%2.14g

0.91 gvs2.14 g

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

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0.41%0.13g

Saturated Fat

1.57%0.5g

0.13 gvs0.5 g

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

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15.8%0.25g

Omega 3

18.3%0.29g

0.25 gvs0.29 g

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

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1.86%0.32g

Omega 6

2.23%0.38g

0.32 gvs0.38 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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48.4%63g

Carbohydrate

40%51.8g

63 gvs51.8 g

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

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2.9%2.1g

Sugars

9.1%6.6g

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

2.1 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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%0.56g

Sucrose

%6.6g

0.56 gvs6.6 g

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

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13.7%5.2g

Fiber

40.4%15.4g

5.2 gvs15.4 g

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

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22%12.4g

Protein

33.3%18.6g

12.4 gvs18.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Wild Ricevs Canned Kidney Beans

0.093%0.84μg

Vitamin A

RAE, retinol activity equivalents

0.84 μgvsNA μg

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

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8.05%0.097mg

Vitamin B1

34.5%0.41mg

Thiamine

0.097 mgvs0.41 mg

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

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17%0.22mg

Vitamin B2

14%0.18mg

Riboflavin

0.22 mgvs0.18 mg

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

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35.4%5.66mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

5.66 mgvs1.47 mg

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

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18%0.9mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.9 mgvs0.49 mg

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

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25.3%0.33mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.33 mgvs0.26 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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20%80μg

Vitamin B9

32%129μg

Folates and Folic Acid

80 μgvs129 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

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 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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4.6%0.69mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.69 mgvs0.071 mg

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

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1.33%1.6μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1.6 μgvs14.6 μg

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

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Minerals

Wild Ricevs Canned Kidney Beans

1.76%17.6mg

Calcium

12%121mg

17.6 mgvs121 mg

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

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49%0.44mg

Copper

53.6%0.48mg

0.44 mgvs0.48 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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20.6%1.65mg

Iron

52.2%4.18mg

1.65 mgvs4.18 mg

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

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35.4%149mg

Magnesium

23%96mg

149 mgvs96 mg

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

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48.6%1.1mg

Manganese

26%0.6mg

1.1 mgvs0.6 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%364mg

Phosphorus

46%321mg

364 mgvs321 mg

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

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10.6%359mg

Potassium

25%846mg

359 mgvs846 mg

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

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4.28%2.35μg

Selenium

5.84%3.2μg

2.35 μgvs3.2 μg

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

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0.39%5.9mg

Sodium

70.5%1057mg

5.9 mgvs1057 mg

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

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45.5%5mg

Zinc

15%1.64mg

5 mgvs1.64 mg

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

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0.18%6.52g

Water

7.53%279g

6.52 gvs279 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 Wild Rice vs Canned Kidney Beans:

Raw Wild Rice has 1.2 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.6 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.3 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin C and 9.2 times more Vitamin K than Raw Wild Rice.
Both Raw Wild Rice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wild Rice vs Canned Kidney Beans:

Raw Wild Rice has 1.5 times more Magnesium, 1.9 times more Manganese and 3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.9 times more Calcium, 2.5 times more Iron, 2.4 times more Potassium, 1.4 times more Selenium, 179.7 times more Sodium and 42.7 times more Water than Raw Wild Rice.
Both Raw Wild Rice and Canned All Types Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Wild Rice has 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.1 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Raw Wild Rice.
Both Raw Wild Rice and Canned All Types Kidney Beans have similar amounts of Energy and Omega 3 per 300 kcal.
Both Raw Wild Rice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wild RiceVS Cooked Wild RiceCanned Kidney BeansVS Cooked Wild RiceWild RiceVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Wild RiceVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Wild Rice or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: