Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Canned Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	29% 840kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	34% 44.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	31% 22.6g	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	0% 0g	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	% 0g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	58% 22g	38g per day for Men 19-50 years
Protein	93% 52.2g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	47.5% 190μg	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	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	34% 340mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	432% 3.9mg	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	146% 11.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	29% 0.67mg	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	129% 900mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	21% 780g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Grilled Portabella Mushrooms:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 7.9 times more Vitamin B2, 15.2 times more Vitamin B3, 9.1 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Grilled Portabella Mushrooms:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 2.9 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese and 26.9 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.9 times more Copper, 1.5 times more Phosphorus, 1.8 times more Potassium, 24.3 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Grilled Portabella Mushrooms have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.9 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Grilled Portabella Mushrooms have similar amounts of Sugars per 1 kg.
• Both Canned All Types Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.