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

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Maitake Mushrooms	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	5.7% 0.97g	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	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	1111% 10mg	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	1088% 87mg	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	482% 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	396% 13460mg	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	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	24.4% 904g	3.2% 119g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Maitake Mushrooms has 3.1 times more Vitamin B3 and more Vitamin D than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.7 times more Vitamin B1, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Maitake Mushrooms has 7.6 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 131 times more Calcium, 4 times more Copper, 29 times more Iron, 13.8 times more Magnesium, 18.8 times more Manganese, 5.5 times more Phosphorus, 6.6 times more Potassium, 1.5 times more Selenium and 3.5 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 Royal Red Kidney Beans contains 10.6 times more Energy, more Omega 3, 8.4 times more Carbohydrate, 9.2 times more Fiber and 13.1 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.