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

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	1.26% 0.21g	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	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	22% 12.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17% 171mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.6% 356g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.7 times more Vitamin B1, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Morel Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

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

• Raw Morel Mushrooms have 1.3 times more Iron, 1.9 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.5 times more Calcium, 1.8 times more Copper, 8.4 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Selenium and 1.3 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Raw Morel Mushrooms have 4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Energy, more Omega 3, 11.7 times more Carbohydrate, 8.9 times more Fiber and 7.8 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.