Comparing Nutrients in 14 ounces Canned Kidney Beans VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Canned Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Energy	11.5% 333kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	10% 7.34g	11.3% 8.2g	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	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	% 0g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	431% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	21% 83.3μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	743% 4457IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	13.5% 135mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	111% 1mg	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	58% 4.64mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	10% 0.23mg	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	51% 357mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Maitake Mushrooms:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 16 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Maitake Mushrooms:

• Canned All Types Kidney Beans have 34 times more Calcium, 3.9 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 1.2 times more Phosphorus and 296 times more Sodium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.9 times more Copper, 2.4 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Maitake Mushrooms have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.7 times more Energy, more Omega 3, 2.1 times more Carbohydrate, 1.6 times more Fiber and 2.7 times more Protein than Raw Maitake Mushrooms.
• Both Canned All Types Kidney Beans and Raw Maitake Mushrooms have similar amounts of Sugars per 14 oz.
• Both Canned All Types Kidney Beans as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.