Comparing Nutrients in 1 kilogram Brown Mushrooms, Italian, Or Crimini VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	200% 261g	130g per day for Men 19-50 years
Sugars	23.7% 17g	5.1% 3.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	15.8% 6g	276% 105g	38g per day for Men 19-50 years
Protein	44.6% 25g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy 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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	18% 180mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	229% 5.27mg	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	25% 921g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Brown Mushrooms, Italian, Or Crimini versus 1 kg of Boiled Navy 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 Boiled Navy Beans:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 7.4 times more Vitamin B2, 5.9 times more Vitamin B3, 5.6 times more Vitamin B5 and more Vitamin B12 than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 2.4 times more Copper, 9 times more Selenium and 1.4 times more Water than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 3.8 times more Calcium, 5.9 times more Iron, 5.9 times more Magnesium and 3.7 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Navy Beans contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 4.6 times more Sugars than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 6.4 times more Energy, more Omega 3, 6.1 times more Carbohydrate, 17.5 times more Fiber and 3.3 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 Boiled Navy Beans provide inadequate amounts of Omega 6 in one kilogram.