Comparing Nutrients in 1 kilogram Brown Mushrooms, Italian, Or Crimini VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	172% 224g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	245% 93g	38g per day for Men 19-50 years
Protein	44.6% 25g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	420% 126μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	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

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	321% 2.9mg	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	50% 4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	138% 3.18mg	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	171% 1200mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 921g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Brown Mushrooms, Italian, Or Crimini vs Boiled California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 7.9 times more Vitamin B2, 7 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Brown Mushrooms, Italian, Or Crimini vs Boiled California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.7 times more Copper, 21.7 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Calcium, 7.5 times more Iron, 5.3 times more Magnesium and 2.2 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 5.6 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 15.5 times more Fiber and 3.7 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.