Comparing Nutrients in 100 calories Boiled Kidney Beans VS UV Exposed White Mushroom

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• UV Exposed White Mushroom: 455g

Boiled Kidney Beans have 5.8 times more energy per 100g than UV Exposed White Mushroom. It has average energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Boiled Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	4.28% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	11.4% 15g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	12.4% 9g	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	1.07% 0.77g	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	% 6.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	12% 4.55g	38g per day for Men 19-50 years
Protein	12% 6.83g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	36.4% 0.47mg	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	25.6% 102μg	19.3% 77.3μg	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	1.05% 0.94mg	10.6% 9.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	792% 4755IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	161% 1.45mg	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	22% 1.75mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	9.3% 0.21mg	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	15.5% 109mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	77% 42.3μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	11.4% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs UV Exposed White Mushroom:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B9 and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 2.9 times more Vitamin B1, 40 times more Vitamin B2, 36 times more Vitamin B3, 39.4 times more Vitamin B5, 5 times more Vitamin B6, 10.1 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs UV Exposed White Mushroom:

• Boiled All Types Kidney Beans have 2 times more Calcium and 1.6 times more Manganese than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 8.5 times more Copper, 1.3 times more Iron, 3.6 times more Phosphorus, 4.5 times more Potassium, 48.8 times more Selenium, 28.9 times more Sodium, 3 times more Zinc and 8 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw White Mushroom Exposed to UV have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have more Omega 3 and 1.2 times more Carbohydrate than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3.9 times more Fat, 8.6 times more Omega 6, 35.7 times more Sugars and 2.1 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw White Mushroom Exposed to UV have similar amounts of Energy and Fiber per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.