Comparing Nutrients in 1 pound Enoki Mushrooms VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enoki Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.8% 168kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	1.38% 1g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	21.5% 12g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 401g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Enoki Mushrooms has 3.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.7 times more Vitamin B1, 4 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Enoki Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Enoki Mushrooms has 7.5 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains more Calcium, 6.5 times more Copper, 5.8 times more Iron, 8.6 times more Magnesium, 14.8 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Selenium and 4.3 times more Zinc than Raw Enoki Mushrooms.
• 1 pound of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 9.1 times more Energy, 8.7 times more Omega 3, 7.8 times more Carbohydrate, 9.5 times more Sugars, 5.6 times more Fiber and 8.5 times more Protein than Raw Enoki Mushrooms.
• 1 pound of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw Enoki Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.