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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	White Mushrooms	Recommended Dietary Allowance
Energy	51.6% 1497kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	12% 4.54g	38g per day for Men 19-50 years
Protein	197% 111g	25% 14g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	White Mushrooms	Recommended Dietary Allowance
Calcium	88.5% 885mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.3% 419g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 California Red Kidney Beans vs White Mushrooms:

• 1 pound of California Red Kidney Beans has 6.5 times more Vitamin B1, 3.8 times more Vitamin B6, 23.2 times more Vitamin B9 and 2.1 times more Vitamin C than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 1.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw 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 California Red Kidney Beans vs White Mushrooms:

• 1 pound of California Red Kidney Beans has 65 times more Calcium, 3.5 times more Copper, 18.7 times more Iron, 17.8 times more Magnesium, 21.3 times more Manganese, 4.7 times more Phosphorus, 4.7 times more Potassium and 4.9 times more Zinc than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 2.9 times more Selenium and 7.9 times more Water than Raw California Red Kidney Beans.
• 1 pound of White 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, more Omega 3, 18.3 times more Carbohydrate, 24.9 times more Fiber and 7.9 times more Protein than White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Raw White Mushrooms provide inadequate amounts of Omega 6 in one pound.