Comparing Nutrients in 1 pound Brown Mushrooms, Italian, Or Crimini VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	78% 102g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	NA	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	7.16% 2.72g	111% 42g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	146% 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	22.7% 1.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	62.7% 1.44mg	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	77.8% 544mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.3% 418g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brown Mushrooms, Italian, Or Crimini vs Boiled California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 7.9 times more Vitamin B2, 7 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brown Mushrooms, Italian, Or Crimini vs Boiled California Red Kidney Beans:

• Raw Brown Mushrooms, Italian, Or Crimini have 1.7 times more Copper, 21.7 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Calcium, 7.5 times more Iron, 5.3 times more Magnesium and 2.2 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 5.6 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 15.5 times more Fiber and 3.7 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.