Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Boiled Kidney Beans

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 3.6 times more energy per unit of mass than Microwaved White Mushrooms, which is average in comparison to other foods. Microwaved White Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved White Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	100% 56g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Boiled 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	71.4% 0.86mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	57% 229μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	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	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	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	59% 4.7mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	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	259% 1814mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	34% 1265g	7.12% 264g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 1.4 times more Vitamin B1, 27 times more Vitamin B2, 33.6 times more Vitamin B3, 32.3 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 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 500 kcal.

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

• Microwaved White Mushrooms have 6.2 times more Copper, 1.2 times more Magnesium, 3.3 times more Phosphorus, 4.4 times more Potassium, 59.4 times more Selenium, 61.7 times more Sodium, 2.6 times more Zinc and 4.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.9 times more Iron and 1.9 times more Manganese than Microwaved White Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 3.3 times more Fat, 9.4 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Microwaved White Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.