Comparing Nutrients in 500 calories Cooked parboiled Long-grain White RiceVS California Red Kidney Beans

Weight per 500 calories

Cooked parboiled Long-grain White Rice

407g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 2.7 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked parboiled Long-grain White Rice

10%

87%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Cooked parboiled Long-grain White Ricevs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.55%1.5g

Fat

0.39%0.38g

1.5 gvs0.38 g

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

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0.94%0.3g

Saturated Fat

0.17%0.055g

0.3 gvs0.055 g

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

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4.3%0.069g

Omega 3

7.95%0.13g

0.069 gvs0.13 g

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

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1.77%0.3g

Omega 6

0.48%0.082g

0.3 gvs0.082 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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81.5%106g

Carbohydrate

69.7%91g

106 gvs91 g

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

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0.62%0.45g

Sugars

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

0.45 gvsNA g

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

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0.11%0.081g

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]

0.081 gvsNA g

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

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%0.041g

Glucose

0.041 gvsNA g

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

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%0.33g

Sucrose

0.33 gvsNA g

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

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9.63%3.66g

Fiber

99%37.7g

3.66 gvs37.7 g

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

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21%12g

Protein

66%37g

12 gvs37 g

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

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Vitamins

Cooked parboiled Long-grain White Ricevs California Red Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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25%0.3mg

Vitamin B1

66.8%0.8mg

Thiamine

0.3 mgvs0.8 mg

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

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5.94%0.077mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.077 mgvs0.33 mg

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

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58.7%9.4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs3.12 mg

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

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26.3%1.3mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.3 mgvs1.2 mg

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

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48.8%0.63mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.63 mgvs0.6 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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3.05%12μg

Vitamin B9

149%597μg

Folates and Folic Acid

12 μgvs597 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

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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0.27%0.041mg

Vitamin E

Tocopherols and Tocotrienols

0.041 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Cooked parboiled Long-grain White Ricevs California Red Kidney Beans

7.72%77.2mg

Calcium

29.5%295mg

77.2 mgvs295 mg

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

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31.6%0.28mg

Copper

185%1.67mg

0.28 mgvs1.67 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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12%0.98mg

Iron

177%14mg

0.98 mgvs14 mg

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

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8.7%36.6mg

Magnesium

57.7%242mg

36.6 mgvs242 mg

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

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62.6%1.44mg

Manganese

66%1.5mg

1.44 mgvs1.5 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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32%224mg

Phosphorus

87.7%614mg

224 mgvs614 mg

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

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6.7%228mg

Potassium

66.4%2258mg

228 mgvs2258 mg

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

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68.7%38μg

Selenium

8.8%4.85μg

38 μgvs4.85 μg

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

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0.54%8.13mg

Sodium

1.1%16.7mg

8.13 mgvs16.7 mg

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

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13.7%1.5mg

Zinc

35%3.86mg

1.5 mgvs3.86 mg

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

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7.73%286g

Water

0.48%18g

286 gvs18 g

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

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

Cooked parboiled Long-grain White Rice has 3 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 49 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
Both Cooked parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Cooked parboiled Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked parboiled Long-grain White Rice vs California Red Kidney Beans:

Cooked parboiled Long-grain White Rice has 7.8 times more Selenium and 16.1 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.8 times more Calcium, 5.9 times more Copper, 14.5 times more Iron, 6.6 times more Magnesium, 2.7 times more Phosphorus, 9.9 times more Potassium and 2.6 times more Zinc than Cooked parboiled Long-grain White Rice.
Both Cooked parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans contain 1.8 times more Omega 3, 10.3 times more Fiber and 3.1 times more Protein than Cooked parboiled Long-grain White Rice.
Both Cooked parboiled Long-grain White Rice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cooked parboiled Long-grain White Rice as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked parboiled Long-grain White RiceVS Raw Medium-grain White RiceCalifornia Red Kidney BeansVS Raw Medium-grain White RiceCooked parboiled Long-grain White RiceVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cooked parboiled Long-grain White RiceVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: