Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms with Salt VS Canned Kidney Beans

Weight per 500 calories

• Cooked Shiitake Mushrooms with Salt: 893g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.5 times more energy per unit of mass than Cooked Shiitake Mushrooms with Salt, which is average in comparison to other foods. Cooked Shiitake Mushrooms with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	15% 11g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	25% 14g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	34% 0.44mg	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	47% 188μg	53.6% 214μg	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	2.98% 2.68mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shiitake Mushrooms with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	89.3% 0.8mg	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	49% 3.93mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	43.5% 1mg	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	37% 259mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	20% 745g	12.6% 465g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms With Salt VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Cooked Shiitake Mushrooms with Salt vs Canned Kidney Beans:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 5 times more Vitamin B2, 5.5 times more Vitamin B3, 39 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin D than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.1 times more Vitamin B1 and more Vitamin K than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Canned Kidney Beans provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms with Salt vs Canned Kidney Beans:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 10 times more Copper, 1.8 times more Manganese, 41.3 times more Selenium, 1.2 times more Sodium, 4.3 times more Zinc and 1.6 times more Water than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 7.6 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• 500 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 1.5 times more Carbohydrate and 3.1 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 18.2 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.