Comparing Nutrients in 1 kilogram UV Exposed White Mushroom VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	UV Exposed White Mushroom	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	460% 598g	130g per day for Men 19-50 years
Sugars	27.3% 20g	NA	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	655% 249g	38g per day for Men 19-50 years
Protein	55% 31g	435% 244g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	305% 3.97mg	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	42.5% 170μg	985% 3940μg	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	23.3% 21mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1743% 10460IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	1222% 11mg	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	62.5% 5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	435% 10mg	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	123% 860mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	25% 925g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed White Mushroom VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of UV Exposed White Mushroom vs California Red Kidney Beans:

• 1 kilogram of UV Exposed White Mushroom has 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 6.5 times more Vitamin B1, 3.8 times more Vitamin B6, 23.2 times more Vitamin B9 and 2.1 times more Vitamin C than Raw White Mushroom Exposed to UV.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw White Mushroom Exposed to UV as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for UV Exposed White Mushroom vs California Red Kidney Beans:

• 1 kilogram of UV Exposed White Mushroom has 2.9 times more Selenium and 7.9 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 65 times more Calcium, 3.5 times more Copper, 18.7 times more Iron, 17.8 times more Magnesium, 21.3 times more Manganese, 4.7 times more Phosphorus, 4.7 times more Potassium and 4.9 times more Zinc than Raw White Mushroom Exposed to UV.
• 1 kilogram of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 15 times more Energy, more Omega 3, 18.3 times more Carbohydrate, 24.9 times more Fiber and 7.9 times more Protein than Raw White Mushroom Exposed to UV.
• 1 kilogram of UV Exposed White Mushroom provide inadequate amounts of Energy and Omega 3
• Both Raw White Mushroom Exposed to UV as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.