Comparing Nutrients in 500 calories Chanterelle Mushrooms VS Boiled Kidney Beans

Weight per 500 calories

• Chanterelle Mushrooms: 1563g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 4 times more energy per unit of mass than Raw Chanterelle Mushrooms, which is average in comparison to other foods. Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Chanterelle Mushrooms or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.54% 8.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	69% 89.8g	130g per day for Men 19-50 years
Sugars	25% 18g	1.74% 1.26g	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	0% 0g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 64mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	338% 17mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	36.3% 0.47mg	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	7.8% 31.3μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	552% 3313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	94% 0.85mg	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	678% 54.2mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	48.4% 203mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	73.6% 1.7mg	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	127% 891mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	233% 7906mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	9.38% 141mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	38% 1404g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chanterelle Mushrooms vs Boiled Kidney Beans:

• Raw Chanterelle Mushrooms have 14.7 times more Vitamin B2, 28 times more Vitamin B3, 19.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1 and 16.4 times more Vitamin B9 than Raw Chanterelle Mushrooms.

Comparing minerals per 500 calories for Chanterelle Mushrooms vs Boiled Kidney Beans:

• Raw Chanterelle Mushrooms have 1.7 times more Calcium, 6.5 times more Copper, 6.2 times more Iron, 1.2 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 5 times more Potassium, 7.9 times more Selenium, 35.7 times more Sodium, 2.8 times more Zinc and 5.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw Chanterelle Mushrooms have 4.2 times more Fat, 14.4 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Chanterelle Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.