Comparing Nutrients in 1 kilogram Portabella Mushrooms VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Portabella Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	7.6% 220kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	114% 148g	130g per day for Men 19-50 years
Sugars	34.5% 25g	25.5% 18.5g	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	6.76% 4.9g	0% 0g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	113% 43g	38g per day for Men 19-50 years
Protein	37.7% 21g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.7% 100IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Portabella Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3% 30mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	163% 1.47mg	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	38.8% 3.1mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	NA	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	127% 2.9mg	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	154% 1080mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	338% 186μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	25% 928g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Portabella Mushrooms versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Portabella Mushrooms vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Portabella Mushrooms has 1.9 times more Vitamin B2, 9.1 times more Vitamin B3, 8.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin B12 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Vitamin B1 and more Vitamin K than Raw Portabella Mushrooms.
• 1 kilogram of Portabella Mushrooms have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Portabella Mushrooms vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Portabella Mushrooms has 1.9 times more Copper, 1.4 times more Potassium and 16.9 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 9.7 times more Calcium, 4 times more Iron, 4.2 times more Manganese and 28.4 times more Sodium than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Portabella Mushrooms has 1.4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.7 times more Energy, more Omega 3, 3.8 times more Carbohydrate, 3.3 times more Fiber and 2.5 times more Protein than Raw Portabella Mushrooms.
• 1 kilogram of Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Portabella Mushrooms as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.