Comparing Nutrients in 300 calories Cooked Shiitake Mushrooms with Salt VS Canned Kidney Beans

Weight per 300 calories

• Cooked Shiitake Mushrooms with Salt: 536g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.5 times more energy per unit of mass than Cooked Shiitake Mushrooms with Salt, which is average in comparison to other foods. Cooked Shiitake Mushrooms with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	40% 51.8g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	29.6% 11.3g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	15% 8.36g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.2% 8.04mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	385% 19.2mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.5% 0.85mg	20.3% 0.26mg	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	28% 113μg	32% 129μg	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	1.8% 1.6mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 150IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	533% 4.8mg	53.6% 0.48mg	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	29.5% 2.36mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	47.5% 1.1mg	26% 0.6mg	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	22% 155mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	64.8% 7.13mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	12% 447g	7.53% 279g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms With Salt VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Shiitake Mushrooms with Salt or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Cooked Shiitake Mushrooms with Salt vs Canned Kidney Beans:

• 300 calories of Cooked Shiitake Mushrooms with Salt have 5 times more Vitamin B2, 5.5 times more Vitamin B3, 39 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin D than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.1 times more Vitamin B1 and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Canned Kidney Beans provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin K
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked Shiitake Mushrooms with Salt vs Canned Kidney Beans:

• 300 calories of Cooked Shiitake Mushrooms with Salt have 10 times more Copper, 1.8 times more Manganese, 41.3 times more Selenium, 1.2 times more Sodium, 4.3 times more Zinc and 1.6 times more Water than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 7.6 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• 300 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Shiitake Mushrooms with Salt have 1.5 times more Carbohydrate and 3.1 times more Sugars than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 18.2 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.