Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Maitake Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	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	5.3% 0.9g	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	53.6% 69.7g	172% 224g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	245% 93g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	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	122% 1.46mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	185% 740μg	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	1872% 11230IU	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

	Maitake Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	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	37.5% 3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	106% 740mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.4% 904g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 3.9 times more Vitamin B2, 12.2 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin D than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Maitake Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Raw Maitake Mushrooms have 1.8 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 66 times more Calcium, 9.9 times more Iron, 4.8 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Boiled California Red Kidney Beans have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 4 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 3.4 times more Fiber and 4.7 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.