Comparing Nutrients in 500 calories California Red Kidney Beans VS UV Exposed White Mushroom

Weight per 500 calories

• California Red Kidney Beans: 152g
• UV Exposed White Mushroom: 2273g

California Red Kidney Beans have 15 times more energy per 100g than UV Exposed White Mushroom. It has high energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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	5.33% 3.86g	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	% 33.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	60% 22.7g	38g per day for Men 19-50 years
Protein	66% 37g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	182% 2.36mg	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	149% 597μg	97% 386μg	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	7.58% 6.8mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3962% 23773IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	29.5% 295mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	803% 7.23mg	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	177% 14mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	46.4% 1.07mg	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	87.7% 614mg	279% 1955mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	107% 12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	56.8% 2101g	3700g per day for Men 19-50 years

California Red Kidney Beans VS UV Exposed White Mushroom Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or UV Exposed White Mushroom?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs UV Exposed White Mushroom:

• 500 calories of California Red Kidney Beans have 1.5 times more Vitamin B9 than UV Exposed White Mushroom.
• While 500 kcal of Raw White Mushroom Exposed to UV contain 2.3 times more Vitamin B1, 27.5 times more Vitamin B2, 26.3 times more Vitamin B3, 28.8 times more Vitamin B5, 3.9 times more Vitamin B6, 7 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D
• Both Raw California Red Kidney Beans as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs UV Exposed White Mushroom:

• 500 calories of California Red Kidney Beans have 4.3 times more Calcium, 1.2 times more Iron and 1.4 times more Manganese than UV Exposed White Mushroom.
• While 500 kcal of Raw White Mushroom Exposed to UV contain 4.3 times more Copper, 3.2 times more Phosphorus, 3.2 times more Potassium, 43.6 times more Selenium, 3.1 times more Zinc and 118 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UV Exposed White Mushroom contain similar levels of Magnesium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.2 times more Carbohydrate and 1.7 times more Fiber than UV Exposed White Mushroom.
• While 500 kcal of Raw White Mushroom Exposed to UV contain 44.4 times more Omega 6 and 1.9 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UV Exposed White Mushroom offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Omega 3 in 500 calories.