Comparing Nutrients in 1 kilogram Boiled White Mushrooms with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Mushrooms with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	460% 598g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	655% 249g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	California 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	61% 0.73mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	432% 21.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	305% 3.97mg	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	45% 180μg	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	44.4% 40mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.3% 80IU	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

	Boiled White Mushrooms with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	560% 5.04mg	1222% 11mg	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	218% 17.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	435% 10mg	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	124% 870mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Mushrooms with Salt versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Mushrooms with Salt vs California Red Kidney Beans:

• 1 kilogram of Boiled White Mushrooms with Salt has 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.8 times more Vitamin B5 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7.2 times more Vitamin B1, 4.2 times more Vitamin B6 and 21.9 times more Vitamin B9 than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and California Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• Both Boiled and Drained White Mushrooms with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Mushrooms with Salt vs California Red Kidney Beans:

• 1 kilogram of Boiled White Mushrooms with Salt has 4.2 times more Selenium, 21.6 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 32.5 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 13.3 times more Magnesium, 8.7 times more Manganese, 4.7 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Boiled and Drained White Mushrooms with Salt.
• 1 kilogram of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 11.8 times more Energy, 84 times more Omega 3, 11.3 times more Carbohydrate, 11.3 times more Fiber and 11.2 times more Protein than Boiled and Drained White Mushrooms with Salt.
• 1 kilogram of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained White Mushrooms with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.