Comparing Nutrients in 1 pound Chanterelle Mushrooms VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	79.6% 103g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	2% 1.45g	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	0% 0g	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	% 5.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	76.4% 29g	38g per day for Men 19-50 years
Protein	12% 6.76g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	42% 0.54mg	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	2.27% 9.07μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	160% 962IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	109% 0.98mg	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	197% 15.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	85% 1.95mg	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	37% 259mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11% 408g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chanterelle Mushrooms vs Boiled Kidney Beans:

• Raw Chanterelle Mushrooms have 3.7 times more Vitamin B2, 7.1 times more Vitamin B3, 4.9 times more Vitamin B5 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Vitamin B1, 2.7 times more Vitamin B6 and 65 times more Vitamin B9 than Raw Chanterelle Mushrooms.

Comparing minerals per 1 pound for Chanterelle Mushrooms vs Boiled Kidney Beans:

• Raw Chanterelle Mushrooms have 1.6 times more Copper, 1.6 times more Iron, 1.2 times more Potassium, 2 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 3.2 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus and 1.4 times more Zinc than Raw Chanterelle Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Raw Chanterelle Mushrooms have 3.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Energy, 3.3 times more Carbohydrate, 1.7 times more Fiber and 5.8 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.