Comparing Nutrients in 500 calories Brown Mushrooms, Italian, Or Crimini VS Red Kidney Beans

Weight per 500 calories

• Brown Mushrooms, Italian, Or Crimini: 2273g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 15.3 times more energy per unit of mass than Raw Brown Mushrooms, Italian, Or Crimini, which is high in comparison to other foods. Brown Mushrooms, Italian, Or Crimini having very low energy density.

Which food has more nutrients per 500 calories - Brown Mushrooms, Italian, Or Crimini or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	70% 91g	130g per day for Men 19-50 years
Sugars	54% 39g	4.3% 3.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	101% 57g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Red 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	180% 2.16mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	857% 11mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	540% 86.4mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	955% 286μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 568μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	95% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.4% 6.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.4% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 409mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1263% 11.4mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	114% 9.1mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	71.7% 1.65mg	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	390% 2727mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	299% 10182mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	1074% 591μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	56.6% 2094g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brown Mushrooms, Italian, Or Crimini vs Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.4 times more Vitamin B1, 34.9 times more Vitamin B2, 27.6 times more Vitamin B3, 29.5 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Vitamin C and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Red Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Brown Mushrooms, Italian, Or Crimini vs Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 3.3 times more Calcium, 11 times more Copper, 2 times more Manganese, 4.5 times more Phosphorus, 5 times more Potassium, 124.5 times more Selenium, 7.7 times more Sodium, 6 times more Zinc and 120.1 times more Water than Raw Red Kidney Beans.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Red Kidney Beans have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Brown Mushrooms, Italian, Or Crimini have 2.7 times more Omega 6, 12.5 times more Sugars and 1.7 times more Protein than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Omega 3 and 1.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.