Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oyster Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	175% 228g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	168% 64g	38g per day for Men 19-50 years
Protein	59% 33g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	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	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	240% 2.16mg	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	166% 13.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	187% 4.3mg	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	171% 1200mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	24% 892g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 6 times more Vitamin B2, 8.6 times more Vitamin B3, 5.9 times more Vitamin B5 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oyster Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

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

• Raw Oyster Mushrooms have 2.4 times more Selenium, 18 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Calcium, 1.7 times more Iron, 2.3 times more Magnesium, 3.8 times more Manganese and 1.3 times more Zinc than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oyster Mushrooms have 3.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Energy, more Omega 3, 3.7 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.