Comparing Nutrients in 14 ounces Maitake Mushrooms VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Maitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	187% 243g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	11.5% 8.33g	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	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	159% 60.3g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	391% 1564μg	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	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	15% 1.2mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	192% 4.4mg	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	42% 294mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.7% 359g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Red Kidney Beans per 14 oz

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

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

• 14 ounces of Maitake Mushrooms have 3.1 times more Vitamin B3 and more Vitamin D than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.2 times more Vitamin B1, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 ounces.

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

• 14 ounces of Maitake Mushrooms have 7.7 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 83 times more Calcium, 2.8 times more Copper, 22.3 times more Iron, 13.8 times more Magnesium, 18.8 times more Manganese, 5.5 times more Phosphorus, 6.7 times more Potassium, 1.5 times more Selenium and 3.7 times more Zinc than Raw Maitake Mushrooms.
• 14 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 10.9 times more Energy, more Omega 3, 8.8 times more Carbohydrate, 5.6 times more Fiber and 11.6 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Red Kidney Beans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Maitake Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.