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

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Portabella Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	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	8.7% 1.48g	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	29.8% 38.7g	175% 228g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	6.76% 4.9g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	195% 74g	38g per day for Men 19-50 years
Protein	37.7% 21g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	49% 0.59mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	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

	Portabella Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	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	38.8% 3.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	NA	107% 450mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	154% 1080mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	338% 186μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 928g	18% 669g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Portabella Mushrooms has 2.2 times more Vitamin B2, 7.8 times more Vitamin B3, 5.2 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.7 times more Vitamin B1, 4.6 times more Vitamin B9 and more Vitamin K than Raw Portabella Mushrooms.
• 1 kilogram of Portabella Mushrooms have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 1 kilogram of Portabella Mushrooms has 15.5 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 9.3 times more Calcium, 9.5 times more Iron, 6.9 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Boiled Red Kidney Beans contain similar levels of Copper and Potassium 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 7.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.8 times more Energy, more Omega 3, 5.9 times more Carbohydrate, 5.7 times more Fiber and 4.1 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 Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.