Comparing Nutrients in 1 pound Enoki Mushrooms VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Enoki Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.8% 168kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	27.3% 35.4g	78% 102g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	111% 42g	38g per day for Men 19-50 years
Protein	21.5% 12g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	189% 56.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.78% 22.7IU	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

	Enoki Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	65.2% 5.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	68% 476mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 401g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enoki Mushrooms vs Boiled California Red Kidney Beans:

• Raw Enoki Mushrooms have 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 13 times more Vitamin B3 and 6.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin C than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Enoki Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enoki Mushrooms vs Boiled California Red Kidney Beans:

• Raw Enoki Mushrooms have 1.8 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Calcium, 2.7 times more Copper, 2.6 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Enoki Mushrooms have 1.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Energy, 2.9 times more Carbohydrate, 3.4 times more Fiber and 3.4 times more Protein than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.