Comparing Nutrients in 14 ounces Canned Straw Mushrooms VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Straw Mushrooms	38%	15%	47%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Straw Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	67% 25.4g	38g per day for Men 19-50 years
Protein	27% 15.2g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Straw Mushrooms	Boiled 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	4.3% 0.052mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	36.6% 0.48mg	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	37.7% 151μg	129% 516μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Straw Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	95% 0.86mg	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	71% 5.68mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	74.2% 1.7mg	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	34.6% 242mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	102% 1524mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.64% 357g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Straw Mushrooms vs Boiled Kidney Beans:

• Canned Straw Mushrooms, Solids have 1.2 times more Vitamin B2 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1, 2.6 times more Vitamin B3, 8.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Straw Mushrooms vs Boiled Kidney Beans:

• Canned Straw Mushrooms, Solids have 13.8 times more Selenium, 384 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 5.2 times more Potassium and 1.5 times more Zinc than Canned Straw Mushrooms, Solids.

Comparison of macro-nutrients per 14 ounces:

• Canned Straw Mushrooms, Solids have 2.4 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Energy, 85 times more Omega 3, 4.9 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.