Comparing Nutrients in 500 calories California Red Kidney Beans VS UV Exposed Portabella Mushrooms

Weight per 500 calories

• California Red Kidney Beans: 152g
• UV Exposed Portabella Mushrooms: 2273g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	California Red Kidney Beans	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.26% 1.36g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	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	67.7% 88g	130g per day for Men 19-50 years
Sugars	NA	78.4% 57g	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	15.4% 11g	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	% 45.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	77.8% 29.5g	38g per day for Men 19-50 years
Protein	66% 37g	85.6% 48g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UV Exposed Portabella 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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	227% 2.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	638% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	518% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	259% 3.36mg	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	159% 636μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.3% 1.14μg	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	4299% 25795IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.03% 0.45mg	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 Portabella Mushrooms	Recommended Dietary Allowance
Calcium	29.5% 295mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	722% 6.5mg	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	88% 7.05mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	68% 1.57mg	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	351% 2455mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	243% 8273mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	13.6% 205mg	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	57% 2110g	3700g per day for Men 19-50 years

California Red Kidney Beans VS UV Exposed Portabella Mushrooms Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.7 times more Vitamin B1, 8.9 times more Vitamin B2, 32.7 times more Vitamin B3, 21.9 times more Vitamin B5, 5.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw California Red Kidney Beans as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs UV Exposed Portabella Mushrooms:

• 500 calories of California Red Kidney Beans have 4.3 times more Calcium and 2 times more Iron than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 3.9 times more Copper, 4 times more Phosphorus, 3.7 times more Potassium, 87.2 times more Selenium, 12.3 times more Sodium, 3.1 times more Zinc and 118.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Fiber than UV Exposed Portabella Mushrooms.
• While 500 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and UV Exposed Portabella Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.