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

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Morel Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	68.4% 89g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	97% 37g	38g per day for Men 19-50 years
Protein	22% 12.4g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Boiled California 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	23% 0.27mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	136% 818IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 171mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	127% 1.15mg	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	604% 48.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	55% 1.26mg	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	110% 770mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.6% 356g	7.18% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Morel Mushrooms have 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B1 and 8.2 times more Vitamin B9 than Raw Morel Mushrooms.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Morel Mushrooms have 2.2 times more Copper, 4.1 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 2.4 times more Zinc and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium and 2.5 times more Magnesium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Boiled California Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 4 times more Energy, more Omega 3, 4.4 times more Carbohydrate, 3.3 times more Fiber and 2.9 times more Protein than Raw Morel Mushrooms.
• 14 ounces of Morel Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Morel Mushrooms as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.