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

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.6 times more energy per unit of mass than Microwaved White Mushrooms, which is average in comparison to other foods. Microwaved White Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved White Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	60% 33.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Boiled 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	43% 0.51mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	22% 0.28mg	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	34.3% 137μg	76.8% 307μg	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	0% 0mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.7% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	35.4% 2.83mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	156% 1089mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	20.5% 759g	4.27% 158g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 1.4 times more Vitamin B1, 27 times more Vitamin B2, 33.6 times more Vitamin B3, 32.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

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

• Microwaved White Mushrooms have 6.2 times more Copper, 1.2 times more Magnesium, 3.3 times more Phosphorus, 4.4 times more Potassium, 59.4 times more Selenium, 61.7 times more Sodium, 2.6 times more Zinc and 4.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.9 times more Iron and 1.9 times more Manganese than Microwaved White Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 3.3 times more Fat, 9.4 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Microwaved White Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.