Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	White Mushrooms	Recommended Dietary Allowance
Energy	19.4% 562kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	12% 4.54g	38g per day for Men 19-50 years
Protein	74% 41.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	137% 41μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	White Mushrooms	Recommended Dietary Allowance
Calcium	30% 299mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	160% 1.44mg	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	169% 13.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	9.27% 0.21mg	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	88.8% 621mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS White Mushrooms per 1 lb

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

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

• 1 pound of Boiled California Red Kidney Beans has 1.6 times more Vitamin B1 and 4.4 times more Vitamin B9 than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 6.5 times more Vitamin B2, 6.7 times more Vitamin B3, 6.8 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Mushrooms provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs White Mushrooms:

• 1 pound of Boiled California Red Kidney Beans has 22 times more Calcium, 6 times more Iron, 5.3 times more Magnesium, 6.8 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 7.8 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and White Mushrooms contain similar levels of Copper per one pound.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 5.6 times more Energy, more Omega 3, 6.9 times more Carbohydrate, 9.3 times more Fiber and 3 times more Protein than White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw White Mushrooms provide inadequate amounts of Omega 6 in one pound.