Comparing Nutrients in 300 calories Canned Kidney Beans VS Boiled White Mushrooms with Salt

Weight per 300 calories

• Canned Kidney Beans: 357g
• Boiled White Mushrooms with Salt: 1071g

Canned Kidney Beans have 3 times more energy per 100g than Boiled White Mushrooms with Salt. It has average energy density when compared to other foods. Boiled and Drained White Mushrooms with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled White Mushrooms with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Canned Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	34.6% 25g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	463% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	78.3% 1mg	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	32% 129μg	48.2% 193μg	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	4.76% 4.3mg	47.6% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.3% 85.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.071mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	6.43% 64.3mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	600% 5.4mg	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	52.2% 4.18mg	233% 18.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	53.6% 1.23mg	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	46% 321mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	112% 3814mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	261% 144μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	84.7% 9.32mg	11mg per day for Men 19-50 years
Water	7.53% 279g	26.4% 976g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Boiled White Mushrooms With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled White Mushrooms with Salt?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Boiled White Mushrooms with Salt:

• 300 calories of Canned Kidney Beans have more Vitamin K than Boiled White Mushrooms with Salt.
• While 300 kcal of Boiled and Drained White Mushrooms with Salt contain 1.9 times more Vitamin B1, 17.6 times more Vitamin B2, 32.6 times more Vitamin B3, 47 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9, 10 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin D
• 300 calories of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled White Mushrooms with Salt:

• 300 calories of Canned Kidney Beans have 1.9 times more Calcium than Boiled White Mushrooms with Salt.
• While 300 kcal of Boiled and Drained White Mushrooms with Salt contain 11.2 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 4.5 times more Potassium, 44.7 times more Selenium, 2.4 times more Sodium, 5.7 times more Zinc and 3.5 times more Water than Canned All Types Kidney Beans.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 27.3 times more Omega 3 than Boiled White Mushrooms with Salt.
• While 300 kcal of Boiled and Drained White Mushrooms with Salt contain 5.1 times more Omega 6, 3.8 times more Sugars and 1.5 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled White Mushrooms with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3