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

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Maitake Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	53.6% 69.7g	175% 228g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	% 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	195% 74g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	92% 1.2mg	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	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	1872% 11230IU	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

	Maitake Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	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	37.5% 3mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	106% 740mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	119% 4030mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.4% 904g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Maitake 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 Maitake Mushrooms vs Boiled Red Kidney Beans:

• 1 kilogram of Maitake Mushrooms has 4.2 times more Vitamin B2, 11.4 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin D than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.1 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin K than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

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

• 1 kilogram of Maitake Mushrooms has 1.8 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 28 times more Calcium, 9.8 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Boiled Red Kidney Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Maitake Mushrooms has 6.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.1 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 2.7 times more Fiber and 4.5 times more Protein than Raw Maitake Mushrooms.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Maitake Mushrooms as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.