Comparing Nutrients in 1 pound Canned Kidney Beans VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Canned Kidney Beans	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	13% 381kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	21% 27.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	0% 0g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	17% 0.22mg	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	41% 163μg	18% 72.6μg	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	6.05% 5.44mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.3% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	186% 1.68mg	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	66.3% 5.3mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12.6% 0.29mg	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	58.3% 408mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Microwaved White Mushrooms:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 8.5 times more Vitamin B2, 13 times more Vitamin B3, 14.2 times more Vitamin B5 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Microwaved White Mushrooms:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 3.5 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese and 17.4 times more Sodium than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 2.7 times more Copper, 1.4 times more Phosphorus, 2.1 times more Potassium, 20 times more Selenium and 1.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Microwaved White Mushrooms have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2.4 times more Energy, more Omega 3, 2.4 times more Carbohydrate, more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 2.6 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Microwaved White Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.