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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	California Red Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Energy	114% 3300kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	28.6% 20.7g	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	% 17.4g	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	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	52.5% 210μg	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	1872% 11230IU	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	195% 1950mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	280% 2.52mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	25.7% 0.59mg	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	106% 740mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	60% 2040mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.4% 904g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Maitake 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 Maitake Mushrooms:

• 1 kilogram of California Red Kidney Beans has 3.6 times more Vitamin B1, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 3.2 times more Vitamin B3 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Maitake Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin D
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 195 times more Calcium, 4.4 times more Copper, 31.2 times more Iron, 16 times more Magnesium, 16.9 times more Manganese, 5.5 times more Phosphorus, 7.3 times more Potassium, 1.5 times more Selenium and 3.4 times more Zinc than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 7.7 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 10.6 times more Energy, more Omega 3, 8.6 times more Carbohydrate, 9.2 times more Fiber and 12.6 times more Protein than Maitake Mushrooms.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 6 in one kilogram.