Comparing Nutrients in 1 pound Boiled Kidney Beans VS Dried Cloud Ears Fungi

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Boiled Kidney Beans	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	20% 576kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	255% 331g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	837% 318g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	294% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	39% 0.51mg	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	147% 590μg	43% 172μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	16% 159mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	92% 0.83mg	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	126% 10mg	333% 26.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	385% 8.85mg	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	89.4% 626mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	101% 3420mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Dried Cloud Ears Fungi:

• Boiled All Types Kidney Beans have 10.7 times more Vitamin B1, 3.4 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 14.6 times more Vitamin B2, 10.8 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Cloud Ears Fungi have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Dried Cloud Ears Fungi:

• Boiled All Types Kidney Beans have 4.5 times more Water than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 4.5 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 39.5 times more Selenium, 35 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Cloud Ears Fungi have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Cloud Ears Fungi contain 2.2 times more Energy, 3.2 times more Carbohydrate and 11 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Cloud Ears Fungi have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Dried Cloud Ears Fungi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.