Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Boiled Kidney Beans	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	17.4% 504kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	13% 17g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.4% 6.83g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	167% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	220% 2mg	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	110% 8.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	24.5% 0.56mg	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	78.2% 548mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Brown Mushrooms, Italian, Or Crimini:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 5.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 8.4 times more Vitamin B2, 6.6 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Brown Mushrooms, Italian, Or Crimini:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 5.6 times more Iron, 4.7 times more Magnesium and 3 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 2.3 times more Copper, 23.6 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.8 times more Energy, more Omega 3, 5.3 times more Carbohydrate, 10.7 times more Fiber and 3.5 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 5.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.