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

Macros Ratio

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

Macro Nutrients

	Grilled Portabella Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	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	5.4% 0.92g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	183% 237g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	260% 99g	38g per day for Men 19-50 years
Protein	23.2% 13g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella 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	24% 0.29mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	147% 44μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	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	20% 1.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	76.5% 536mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.72% 360g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Grilled Portabella Mushrooms have 1.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin D than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• 14 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Grilled Portabella Mushrooms have 6.8 times more Selenium and 7.7 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 65 times more Calcium, 2.8 times more Copper, 23.4 times more Iron, 12.3 times more Magnesium, 14.9 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 3.9 times more Zinc than Grilled Portabella Mushrooms.
• 14 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 11.4 times more Energy, more Omega 3, 13.5 times more Carbohydrate, 11.3 times more Fiber and 7.4 times more Protein than Grilled Portabella Mushrooms.
• 14 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Grilled Portabella Mushrooms as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.