Comparing Nutrients in 1 pound California Red Kidney Beans VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	197% 111g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	189% 56.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	54.4% 218μg	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	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.78% 22.7IU	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

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	88.5% 885mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	54% 0.49mg	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	530% 42.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	14.8% 0.34mg	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	262% 1837mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 401g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 2.4 times more Vitamin B1, 4 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 3.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enoki Mushrooms provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has more Calcium, 10.3 times more Copper, 8.1 times more Iron, 10 times more Magnesium, 13.3 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium, 1.5 times more Selenium and 3.9 times more Zinc than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 pound of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.9 times more Energy, 2 times more Omega 3, 7.7 times more Carbohydrate, 9.2 times more Fiber and 9.2 times more Protein than Enoki Mushrooms.
• 1 pound of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in one pound.