Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Oyster Mushrooms

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Oyster Mushrooms: 909g

Canned Red Kidney Beans with Liquids have 2.5 times more energy per 100g than Oyster Mushrooms. It has average energy density when compared to other foods. Raw Oyster Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oyster Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	6.58% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	14% 10g	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	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	% 0g	% 10g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	55% 21g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	235% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	213% 64μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	86.4% 345μg	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	3.3% 2.96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.49% 0.074mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	246% 2.2mg	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	58% 4.63mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	44.7% 1.03mg	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	56% 393mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	7.8% 289g	22% 811g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Oyster Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Oyster Mushrooms?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Oyster Mushrooms:

• 300 calories of Canned Red Kidney Beans with Liquids have more Vitamin K than Oyster Mushrooms.
• While 300 kcal of Raw Oyster Mushrooms contain 2.9 times more Vitamin B1, 12.8 times more Vitamin B2, 24.6 times more Vitamin B3, 24.4 times more Vitamin B5, 3.4 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• 300 calories of Oyster Mushrooms have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Oyster Mushrooms:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.9 times more Calcium and 5.8 times more Sodium than Oyster Mushrooms.
• While 300 kcal of Raw Oyster Mushrooms contain 4.1 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2.8 times more Phosphorus, 4 times more Potassium, 5.8 times more Selenium, 3 times more Zinc and 2.8 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oyster Mushrooms contain similar levels of Manganese per 300 calories.
• 300 calories of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have more Omega 3 than Oyster Mushrooms.
• While 300 kcal of Raw Oyster Mushrooms contain 3.6 times more Omega 6, 1.5 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oyster Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 300 calories of Oyster Mushrooms provide inadequate amounts of Omega 3