Comparing Nutrients in 1 pound Enoki Mushrooms VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Enoki Mushrooms	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.8% 168kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	21.5% 12g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	138% 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	446% 1783μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	504% 4.54mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	110% 12mg	11mg per day for Men 19-50 years
Water	11% 401g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Enoki Mushrooms versus 1 lb of Royal 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 Royal Red Kidney Beans:

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

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

• 1 pound of Enoki Mushrooms has 7.4 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains more Calcium, 9.3 times more Copper, 7.6 times more Iron, 8.6 times more Magnesium, 14.8 times more Manganese, 3.9 times more Phosphorus, 3.7 times more Potassium, 1.5 times more Selenium and 4.1 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 Royal Red Kidney Beans contains 8.9 times more Energy, 3.7 times more Omega 3, 7.5 times more Carbohydrate, 9.2 times more Fiber and 9.5 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.