Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Maitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	777% 7mg	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	37.5% 3mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	483% 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	106% 740mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	24.4% 904g	3.18% 118g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Maitake Mushrooms has 3.1 times more Vitamin B3 and more Vitamin D than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.2 times more Vitamin B1, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

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

• 1 kilogram of Maitake Mushrooms has 7.7 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 83 times more Calcium, 2.8 times more Copper, 22.3 times more Iron, 13.8 times more Magnesium, 18.8 times more Manganese, 5.5 times more Phosphorus, 6.7 times more Potassium, 1.5 times more Selenium and 3.7 times more Zinc than Raw Maitake Mushrooms.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 10.9 times more Energy, more Omega 3, 8.8 times more Carbohydrate, 5.6 times more Fiber and 11.6 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Red Kidney Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Maitake Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.