Comparing Nutrients in 300 calories Brown Mushrooms, Italian, Or Crimini VS California Red Kidney Beans

Weight per 300 calories

• Brown Mushrooms, Italian, Or Crimini: 1364g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 15 times more energy per unit of mass than Raw Brown Mushrooms, Italian, Or Crimini, which is high in comparison to other foods. Brown Mushrooms, Italian, Or Crimini having very low energy density.

Which food has more nutrients per 300 calories - Brown Mushrooms, Italian, Or Crimini or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	42% 54.4g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.2g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	61% 34g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	514% 6.7mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	324% 52mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	573% 172μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85.2% 341μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57% 1.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.55% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.8% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	758% 6.8mg	111% 1mg	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	68% 5.45mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	84% 1.94mg	39.5% 0.91mg	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	234% 1636mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	180% 6109mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	5.45% 82mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	34% 1256g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brown Mushrooms, Italian, Or Crimini vs California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.7 times more Vitamin B1, 33.6 times more Vitamin B2, 27.7 times more Vitamin B3, 28.8 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Brown Mushrooms, Italian, Or Crimini vs California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.4 times more Calcium, 6.8 times more Copper, 2.1 times more Manganese, 4.4 times more Phosphorus, 4.5 times more Potassium, 121.9 times more Selenium, 8.2 times more Sodium, 6.5 times more Zinc and 117.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Iron than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw California Red Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Brown Mushrooms, Italian, Or Crimini have 11.1 times more Omega 6 and 1.5 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 and 2.8 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.