Comparing Nutrients in 300 calories Canned Kidney BeansVS Shiitake Mushrooms

Weight per 300 calories

Canned Kidney Beans

357g

Shiitake Mushrooms

882g

Canned Kidney Beans have 2.5 times more energy per 100g than Shiitake Mushrooms. It has average energy density when compared to other foods. Raw Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Shiitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Shiitake Mushrooms

22%

11%

67%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Shiitake Mushrooms

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.14g

Fat

4.46%4.32g

2.14 gvs4.32 g

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

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1.57%0.5g

Saturated Fat

0.5 gvsNA g

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

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18.3%0.29g

Omega 3

0.29 gvsNA g

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

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2.23%0.38g

Omega 6

0.38 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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40%51.8g

Carbohydrate

46%60g

51.8 gvs60 g

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

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9.1%6.6g

Sugars

29%21g

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

6.6 gvs21 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

%21g

0 gvs21 g

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

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%6.6g

Sucrose

%0g

6.6 gvs0 g

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

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40.4%15.4g

Fiber

58%22g

15.4 gvs22 g

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

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33.3%18.6g

Protein

35.3%19.8g

18.6 gvs19.8 g

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

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Vitamins

Canned Kidney Beansvs Shiitake Mushrooms

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

11%0.13mg

Thiamine

0.41 mgvs0.13 mg

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

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14%0.18mg

Vitamin B2

147%1.9mg

Riboflavin

0.18 mgvs1.9 mg

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

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9.17%1.47mg

Vitamin B3

214%34.2mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs34.2 mg

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

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9.86%0.49mg

Vitamin B5

265%13.2mg

Pantothenic acid

0.49 mgvs13.2 mg

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

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20.3%0.26mg

Vitamin B6

199%2.6mg

Pyridoxine

0.26 mgvs2.6 mg

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

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Vitamin B7

178%53.4μg

Biotin

NA μgvs53.4 μg

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

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32%129μg

Vitamin B9

28.7%115μg

Folates and Folic Acid

129 μgvs115 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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4.76%4.3mg

Vitamin C

Ascorbic acid

4.3 mgvsNA mg

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

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0%0IU

Vitamin D

26.5%159IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs159 IU

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

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0.48%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

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

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12.2%14.6μg

Vitamin K

Phytomenadione or phylloquinone

14.6 μgvsNA μg

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

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Minerals

Canned Kidney Beansvs Shiitake Mushrooms

12%121mg

Calcium

1.76%17.6mg

121 mgvs17.6 mg

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

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53.6%0.48mg

Copper

139%1.25mg

0.48 mgvs1.25 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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52.2%4.18mg

Iron

45.2%3.6mg

4.18 mgvs3.6 mg

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

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23%96mg

Magnesium

42%176mg

96 mgvs176 mg

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

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26%0.6mg

Manganese

88.2%2.03mg

0.6 mgvs2.03 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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46%321mg

Phosphorus

141%988mg

321 mgvs988 mg

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

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25%846mg

Potassium

79%2682mg

846 mgvs2682 mg

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

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5.84%3.2μg

Selenium

91%50.3μg

3.2 μgvs50.3 μg

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

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70.5%1057mg

Sodium

5.3%79.4mg

1057 mgvs79.4 mg

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

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15%1.64mg

Zinc

82.6%9.1mg

1.64 mgvs9.1 mg

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

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7.53%279g

Water

21.4%792g

279 gvs792 g

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

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Shiitake Mushrooms:

Canned All Types Kidney Beans have 3.1 times more Vitamin B1 than Raw Shiitake Mushrooms.
While Raw Shiitake Mushrooms contain 10.5 times more Vitamin B2, 23.3 times more Vitamin B3, 26.9 times more Vitamin B5, 9.8 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Shiitake Mushrooms have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Shiitake Mushrooms:

Canned All Types Kidney Beans have 6.9 times more Calcium and 13.3 times more Sodium than Raw Shiitake Mushrooms.
While Raw Shiitake Mushrooms contain 2.6 times more Copper, 1.8 times more Magnesium, 3.4 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Potassium, 15.6 times more Selenium, 5.5 times more Zinc and 2.8 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Shiitake Mushrooms have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Shiitake Mushrooms contain 2 times more Fat, 3.2 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Shiitake Mushrooms have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Shiitake Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansShiitake MushroomsVS California Red Kidney BeansCanned Kidney BeansVS Chanterelle MushroomsShiitake MushroomsVS Chanterelle Mushrooms

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Shiitake Mushrooms

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Shiitake Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: