Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Energy	114% 3300kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	60% 78g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	71% 27g	38g per day for Men 19-50 years
Protein	435% 244g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	440% 70.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	417% 125μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	120% 480μg	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	50% 45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.33% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	195% 1950mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	119% 1.07mg	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	1169% 94mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	32.6% 0.75mg	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	579% 4050mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enoki Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Enoki Mushrooms:

• 1 kilogram of California Red Kidney Beans has 2.4 times more Vitamin B1, 4 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 3.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enoki Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Enoki Mushrooms:

• 1 kilogram of California Red Kidney Beans has more Calcium, 10.3 times more Copper, 8.1 times more Iron, 10 times more Magnesium, 13.3 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium, 1.5 times more Selenium and 3.9 times more Zinc than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 8.9 times more Energy, 2 times more Omega 3, 7.7 times more Carbohydrate, 9.2 times more Fiber and 9.2 times more Protein than Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in one kilogram.