Comparing Nutrients in 100 calories Canned Kidney BeansVS Enoki Mushrooms

Weight per 100 calories

Canned Kidney Beans

119g

Enoki Mushrooms

270g

Canned Kidney Beans have 2.3 times more energy per 100g than Enoki Mushrooms. It has average energy density when compared to other foods. Raw Enoki Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Enoki Mushrooms?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Enoki Mushrooms

24%

70%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Enoki Mushrooms

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

0.81%0.78g

0.71 gvs0.78 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

0.23%0.073g

0.17 gvs0.073 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g

Omega 3

6.93%0.11g

0.098 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g

Omega 6

1.3%0.22g

0.13 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

16.2%21g

17.3 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

0.82%0.59g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs0.59 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.59g

0 gvs0.59 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g

Sucrose

%0g

2.2 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.1g

Fiber

19.2%7.3g

5.1 gvs7.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

13%7.2g

6.2 gvs7.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Enoki Mushrooms

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

11.5%0.14mg

Vitamin B1

50.7%0.61mg

Thiamine

0.14 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg

Vitamin B2

41.6%0.54mg

Riboflavin

0.061 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg

Vitamin B3

119%19mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs19 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.3%0.16mg

Vitamin B5

73%3.65mg

Pantothenic acid

0.16 mgvs3.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.78%0.088mg

Vitamin B6

20.8%0.27mg

Pyridoxine

0.088 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

113%33.8μg

Biotin

NA μgvs33.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg

Vitamin B9

32.4%130μg

Folates and Folic Acid

43 μgvs130 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.43mg

Vitamin C

0%0mg

Ascorbic acid

1.43 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

2.25%13.5IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs13.5 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

0.18%0.027mg

Tocopherols and Tocotrienols

0.024 mgvs0.027 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.07%4.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.9 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Enoki Mushrooms

4.05%40.5mg

Calcium

0%0mg

40.5 mgvs0 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

32%0.29mg

0.16 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

39%3.1mg

1.4 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg

Magnesium

10.3%43.2mg

32 mgvs43.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg

Manganese

8.8%0.2mg

0.2 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

40.5%284mg

107 mgvs284 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.3%282mg

Potassium

28.5%970mg

282 mgvs970 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.95%1.07μg

Selenium

11%5.95μg

1.07 μgvs5.95 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%352mg

Sodium

0.54%8.1mg

352 mgvs8.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

16%1.76mg

0.55 mgvs1.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

6.45%239g

93 gvs239 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Enoki Mushrooms:

Canned All Types Kidney Beans have more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
While Raw Enoki Mushrooms contain 4.4 times more Vitamin B1, 8.9 times more Vitamin B2, 38.8 times more Vitamin B3, 22.2 times more Vitamin B5, 3.1 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin D than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Enoki Mushrooms:

Canned All Types Kidney Beans have more Calcium and 43.5 times more Sodium than Raw Enoki Mushrooms.
While Raw Enoki Mushrooms contain 1.8 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 3.4 times more Potassium, 5.5 times more Selenium, 3.2 times more Zinc and 2.6 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Enoki Mushrooms have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 3.7 times more Sugars than Raw Enoki Mushrooms.
While Raw Enoki Mushrooms contain 1.8 times more Omega 6 and 1.4 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Enoki Mushrooms have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansEnoki MushroomsVS California Red Kidney BeansCanned Kidney BeansVS Yellow Sweet PeppersEnoki MushroomsVS Yellow Sweet Peppers

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Enoki Mushrooms

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Enoki Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: