Comparing Nutrients in 1 pound Boiled Kidney Beans VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	20% 576kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2% 1.45g	14% 10.3g	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	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42.6% 0.55mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	396% 2377IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	16% 159mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	196% 1.76mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	13.2% 0.3mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Grilled UV Exposed Portabella Mushrooms:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 6.9 times more Vitamin B2, 10.8 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Grilled UV Exposed Portabella Mushrooms:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 5.6 times more Iron, 3.2 times more Magnesium, 6.4 times more Manganese and 1.5 times more Zinc than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.8 times more Copper, 19.9 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4.4 times more Energy, more Omega 3, 5.1 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 2.4 times more Omega 6 and 7.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.