Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Enoki Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	175% 228g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	4.4% 3.2g	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	0% 0g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	195% 74g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Boiled 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	188% 2.25mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	325% 1300μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	269% 2.42mg	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	144% 11.5mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	207% 4.77mg	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	150% 1050mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24% 883g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Enoki Mushrooms has 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 12.2 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.7 times more Vitamin B9 and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin K
• Both Raw Enoki Mushrooms as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Enoki Mushrooms has 1.8 times more Selenium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Calcium, 2.3 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 6.4 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 3.4 times more Energy, 4.1 times more Omega 3, 2.9 times more Carbohydrate, 2.7 times more Fiber and 3.3 times more Protein than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw Enoki Mushrooms as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.