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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2% 1.45g	14.6% 10.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	33% 0.43mg	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	20.4% 81.6μg	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	6.05% 5.44mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0.3% 0.045mg	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 Red Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	254% 2.3mg	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	167% 13.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	22.7% 0.52mg	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	92% 644mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Red Kidney Beans has 2.2 times more Vitamin B1, 1.3 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Boiled White Mushrooms with Salt.
• While 1 lb of Boiled and Drained White Mushrooms with Salt contains 5.2 times more Vitamin B2, 7.7 times more Vitamin B3, 9.8 times more Vitamin B5 and 3.3 times more Vitamin C than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 4.7 times more Calcium, 1.7 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Boiled White Mushrooms with Salt.
• While 1 lb of Boiled and Drained White Mushrooms with Salt contains 2.1 times more Copper, 11.2 times more Selenium, 119 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled White Mushrooms with Salt contain similar levels of Potassium per one pound.
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 4.5 times more Energy, 168 times more Omega 3, 4.3 times more Carbohydrate, 3.4 times more Fiber and 4 times more Protein than Boiled White Mushrooms with Salt.
• While 1 lb of Boiled and Drained White Mushrooms with Salt contains 7.3 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Omega 6 in one pound.