Comparing Nutrients in 300 calories Shiitake Mushrooms VS Boiled Kidney Beans

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.7 times more energy per unit of mass than Raw Shiitake Mushrooms, which is average in comparison to other foods. Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Shiitake Mushrooms or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	41.4% 54g	130g per day for Men 19-50 years
Sugars	29% 21g	1.04% 0.76g	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	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	39.8% 15g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	178% 53.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	56.7% 0.51mg	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	45.2% 3.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	44% 1mg	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	141% 988mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	21.4% 792g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shiitake Mushrooms vs Boiled Kidney Beans:

• Raw Shiitake Mushrooms have 14 times more Vitamin B2, 25.1 times more Vitamin B3, 25.5 times more Vitamin B5, 9.1 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 300 calories for Shiitake Mushrooms vs Boiled Kidney Beans:

• Raw Shiitake Mushrooms have 2.5 times more Copper, 1.8 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 19.4 times more Selenium, 33.6 times more Sodium, 3.8 times more Zinc and 5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Calcium and 1.4 times more Iron than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Raw Shiitake Mushrooms have 3.7 times more Fat, 27.8 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Raw Shiitake Mushrooms and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Shiitake Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.