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

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	44.6% 25g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	132% 21mg	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	84.6% 1.1mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	25% 921g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Brown Mushrooms, Italian, Or Crimini versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.1 times more Vitamin B1, 3.6 times more Vitamin B6, 15.7 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 8.1 times more Selenium and 7.7 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 7.3 times more Calcium, 2 times more Copper, 21.8 times more Iron, 15.3 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 3 times more Potassium and 2.4 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 15 times more Energy, more Omega 3, 13.6 times more Carbohydrate, 41.5 times more Fiber and 10.1 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.