Comparing Nutrients in 300 calories California Red Kidney Beans VS Stir-Fried White Mushrooms

Weight per 300 calories

• California Red Kidney Beans: 91g
• Stir-Fried White Mushrooms: 1154g

California Red Kidney Beans have 12.7 times more energy per 100g than Stir-Fried White Mushrooms. It has high energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	California Red Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	39.6% 22g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	37.3% 0.48mg	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	89.5% 358μg	57.7% 231μg	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	4.55% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	373% 3.36mg	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	106% 8.5mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	23.6% 0.54mg	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	52.6% 368mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	28.4% 1051g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Stir-Fried White Mushrooms:

• 300 calories of California Red Kidney Beans have 1.6 times more Vitamin B9 than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 2.3 times more Vitamin B1, 26.8 times more Vitamin B2, 24.6 times more Vitamin B3, 23.6 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw California Red Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Stir-Fried White Mushrooms:

• 300 calories of California Red Kidney Beans have 3.8 times more Calcium, 2.9 times more Iron and 1.7 times more Manganese than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.4 times more Copper, 3.3 times more Phosphorus, 3.4 times more Potassium, 55.1 times more Selenium, 13.8 times more Sodium, 2.8 times more Zinc and 98.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried White Mushrooms contain similar levels of Magnesium per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stir-Fried White Mushrooms contain 37.6 times more Omega 6 and 1.9 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Stir-Fried White Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.