Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Enoki Mushrooms	Recommended Dietary Allowance
Energy	11% 321kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	24% 31g	130g per day for Men 19-50 years
Sugars	10% 7.34g	1.2% 0.87g	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	% 0.87g	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	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	165% 49.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	47.6% 191μg	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	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	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 Red Kidney Beans with Liquids	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	11.5% 115mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	47% 0.42mg	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	62% 4.96mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	13% 0.3mg	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	60% 421mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9.48% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Enoki Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Enoki Mushrooms:

• 14 ounces of Canned Red Kidney Beans with Liquids have more Vitamin K than Enoki Mushrooms.
• While 14 oz of Raw Enoki Mushrooms contain 2.1 times more Vitamin B1, 3 times more Vitamin B2, 14.2 times more Vitamin B3, 10.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Enoki Mushrooms have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Enoki Mushrooms:

• 14 ounces of Canned Red Kidney Beans with Liquids have more Calcium, 1.4 times more Copper, 1.9 times more Magnesium, 3.9 times more Manganese and 85.3 times more Sodium than Enoki Mushrooms.
• While 14 oz of Raw Enoki Mushrooms contain 1.4 times more Potassium and 2 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Enoki Mushrooms contain similar levels of Iron, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Energy, 1.2 times more Omega 3, 1.9 times more Carbohydrate, 8.4 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in 14 ounces.