Comparing Nutrients in 300 calories Red Kidney Beans VS Microwaved White Mushrooms

Weight per 300 calories

• Red Kidney Beans: 89g
• Microwaved White Mushrooms: 857g

Red Kidney Beans have 9.6 times more energy per 100g than Microwaved White Mushrooms. It has high energy density when compared to other foods. Microwaved White Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Red Kidney Beans	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	36% 20g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Microwaved 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	45% 0.54mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	287% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	336% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	32.3% 0.42mg	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	87.7% 351μg	34.3% 137μg	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	4.45% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.7% 94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	7.4% 74mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	24% 0.55mg	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	51.6% 361mg	156% 1089mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	123% 4183mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	281% 154μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	9.7% 146mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	20.5% 759g	3700g per day for Men 19-50 years

Red Kidney Beans VS Microwaved White Mushrooms Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Microwaved White Mushrooms:

• 300 calories of Red Kidney Beans have 2.6 times more Vitamin B9 than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 19.3 times more Vitamin B2, 24.4 times more Vitamin B3, 24.2 times more Vitamin B5 and more Vitamin D than Raw Red Kidney Beans.
• Both Red Kidney Beans and Microwaved White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Red Kidney Beans as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Microwaved White Mushrooms:

• 300 calories of Red Kidney Beans have 1.4 times more Calcium, 2.1 times more Iron and 1.8 times more Manganese than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 5.1 times more Copper, 3 times more Phosphorus, 3.5 times more Potassium, 54.2 times more Selenium, 13.6 times more Sodium, 2.5 times more Zinc and 72.5 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Microwaved White Mushrooms contain similar levels of Magnesium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3 than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 11.8 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Raw Red Kidney Beans.
• Both Red Kidney Beans and Microwaved White Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Microwaved White Mushrooms provide inadequate amounts of Omega 3