Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled California Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	17% 492kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	12.4% 8.97g	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	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	NA	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	23% 8.73g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	147% 44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	73.4% 294μg	19% 75.4μg	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	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	26% 262mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	172% 1.54mg	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	148% 12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	11.6% 0.27mg	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	77.7% 544mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.72% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Grilled Portabella Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Grilled Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Grilled Portabella Mushrooms:

• 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1 and 3.9 times more Vitamin B9 than Grilled Portabella Mushrooms.
• While 14 oz of Grilled Portabella Mushrooms contain 6.5 times more Vitamin B2, 11.6 times more Vitamin B3, 5.8 times more Vitamin B5 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Boiled California Red Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Grilled Portabella Mushrooms:

• 14 ounces of Boiled California Red Kidney Beans have 22 times more Calcium, 7.5 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese and 1.3 times more Zinc than Grilled Portabella Mushrooms.
• While 14 oz of Grilled Portabella Mushrooms contain 1.3 times more Copper, 18.3 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Grilled Portabella Mushrooms contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 4.3 times more Energy, more Omega 3, 5 times more Carbohydrate, 4.2 times more Fiber and 2.8 times more Protein than Grilled Portabella Mushrooms.
• 14 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 6 in 14 ounces.