Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	34% 44.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	58% 22g	38g per day for Men 19-50 years
Protein	155% 86.7g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	28% 280mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	18% 669g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Grilled Portabella Mushrooms per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 2.2 times more Vitamin B1, 6.8 times more Vitamin B9 and more Vitamin K than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 6.9 times more Vitamin B2, 10.8 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin D
• 1 kilogram of Grilled Portabella Mushrooms have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 9.3 times more Calcium, 7.4 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese and 1.6 times more Zinc than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 1.6 times more Copper, 18.3 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Grilled Portabella Mushrooms contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 4.4 times more Energy, more Omega 3, 5.1 times more Carbohydrate, 3.4 times more Fiber and 2.6 times more Protein than Grilled Portabella Mushrooms.
• While 1 kg of Grilled Portabella Mushrooms contains 7.1 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 6 in one kilogram.