Comparing Nutrients in 500 calories California Red Kidney Beans VS Maitake Mushrooms

Weight per 500 calories

• California Red Kidney Beans: 152g
• Maitake Mushrooms: 1613g

California Red Kidney Beans have 10.6 times more energy per 100g than Maitake Mushrooms. It has high energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	California Red Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.5% 0.48g	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	8.54% 1.45g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	115% 43.5g	38g per day for Men 19-50 years
Protein	66% 37g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 597μg	84.7% 339μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.08% 0.16mg	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	29.5% 295mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	452% 4.06mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	41.4% 0.95mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.48% 18g	39.4% 1458g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Maitake Mushrooms:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.9 times more Vitamin B1, 11.8 times more Vitamin B2, 34 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Maitake Mushrooms:

• Raw California Red Kidney Beans have 18.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium and 1.6 times more Manganese than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.4 times more Copper, 1.9 times more Phosphorus, 1.5 times more Potassium, 7.3 times more Selenium, 3.1 times more Zinc and 81.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have more Omega 3 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 17.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Maitake Mushrooms have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.