Comparing Nutrients in 300 calories Boiled Kidney Beans VS Grilled UV Exposed Portabella Mushrooms

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Grilled UV Exposed Portabella Mushrooms: 1035g

Boiled Kidney Beans have 4.4 times more energy per 100g than Grilled UV Exposed Portabella Mushrooms. It has average energy density when compared to other foods. Grilled Portabella Mushrooms Exposed to UV having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	35.3% 46g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	32.2% 23.4g	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	0% 0g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.8% 15g	60% 22.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	60.6% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	404% 64.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	261% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	97% 1.26mg	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	76.8% 307μg	49% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	903% 5421IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	447% 4.02mg	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	65.6% 5.24mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	30% 0.69mg	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	46.6% 326mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	133% 4521mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	412% 227μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	61% 6.72mg	11mg per day for Men 19-50 years
Water	4.27% 158g	25.3% 938g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Grilled UV Exposed Portabella Mushrooms:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 2 times more Vitamin B1, 30.4 times more Vitamin B2, 47.4 times more Vitamin B3, 25.1 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Grilled UV Exposed Portabella Mushrooms:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 7.9 times more Copper, 1.4 times more Magnesium, 4.3 times more Phosphorus, 4.7 times more Potassium, 87.2 times more Selenium, 48.2 times more Sodium, 2.8 times more Zinc and 5.9 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have more Omega 3 than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 5.1 times more Fat, 10.7 times more Omega 6, 30.9 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Glucose and Sucrose in 300 kcal.