Comparing Nutrients in 1 pound California Red Kidney Beans VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	California Red Kidney Beans	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	51.6% 1497kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	197% 111g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	51.6% 0.67mg	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	447% 1787μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	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	858% 5148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	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	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	88.5% 885mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	144% 1.3mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	13.6% 0.31mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	48.6% 1651mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	153% 84.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS UV Exposed Portabella Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of UV Exposed Portabella 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 UV Exposed Portabella Mushrooms:

• 1 pound of California Red Kidney Beans has 9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than UV Exposed Portabella Mushrooms.
• While 1 lb of Raw Portabella Mushrooms Exposed to UV contains 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs UV Exposed Portabella Mushrooms:

• 1 pound of California Red Kidney Beans has 65 times more Calcium, 3.8 times more Copper, 30.2 times more Iron, 16 times more Magnesium, 14.5 times more Manganese, 3.8 times more Phosphorus, 4.1 times more Potassium and 4.8 times more Zinc than UV Exposed Portabella Mushrooms.
• While 1 lb of Raw Portabella Mushrooms Exposed to UV contains 5.8 times more Selenium and 7.9 times more Water than Raw California Red Kidney Beans.
• 1 pound of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 15 times more Energy, 15.5 times more Carbohydrate, 19.2 times more Fiber and 11.5 times more Protein than UV Exposed Portabella Mushrooms.
• 1 pound of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy