Kale.World

Maximize your nutrients, minize your calories

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

White beans have significantly more Vitamins E, K than white mushrooms. White mushrooms have significantly more Vitamins C than white beans. White beans are a good source of Potassium, Magnesium, Zinc, Calcium, Phosphorus. White beans are a great source of Iron. White mushrooms are a good source of Vitamin C, Magnesium. White mushrooms are a great source of Thiamin, Vitamin B6, Potassium, Zinc, Iron. White mushrooms are an excellent source of Riboflavin, Niacin, Pantothenic Acid, Phosphorus.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.