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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Grilled Portabella Mushrooms: 1724g

California Red Kidney Beans have 11.4 times more energy per 100g than Grilled Portabella Mushrooms. It has high energy density when compared to other foods. Grilled Portabella Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	California Red Kidney Beans	Grilled 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	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.45% 1.1g	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	23.5% 4g	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	59% 76.6g	130g per day for Men 19-50 years
Sugars	NA	53.7% 39g	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	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	100% 38g	38g per day for Men 19-50 years
Protein	66% 37g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Grilled 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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	638% 191μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	149% 597μg	82% 328μg	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	40.2% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	29.5% 295mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	745% 6.7mg	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	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	50.2% 1.16mg	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	333% 2328mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	42.2% 1563g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Grilled Portabella Mushrooms Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.8 times more Vitamin B9 than Grilled Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms contain 1.5 times more Vitamin B1, 20.9 times more Vitamin B2, 34.6 times more Vitamin B3, 18.4 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin D than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw California Red Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of California Red Kidney Beans have 5.7 times more Calcium, 2.1 times more Iron and 1.3 times more Manganese than Grilled Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms contain 4 times more Copper, 3.8 times more Phosphorus, 3.3 times more Potassium, 77.9 times more Selenium, 11.4 times more Sodium, 2.9 times more Zinc and 87.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Grilled Portabella Mushrooms contain similar levels of Magnesium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Grilled Portabella Mushrooms contain 26.4 times more Fat, 48.9 times more Omega 6 and 1.5 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Grilled Portabella Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber 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 Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 in 500 calories.