Comparing Nutrients in 1 pound Oyster Mushrooms VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oyster Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.16% 150kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	11.6% 8.4g	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	0% 0g	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	% 5.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	27% 15g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	41% 163μg	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	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	68% 0.61mg	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	75.4% 6.03mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	33% 0.76mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 405g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oyster Mushrooms vs Canned Kidney Beans:

• Raw Oyster Mushrooms have 6.8 times more Vitamin B2, 12.1 times more Vitamin B3, 9.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Raw Oyster Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Oyster Mushrooms vs Canned Kidney Beans:

• Raw Oyster Mushrooms have 1.8 times more Copper, 1.3 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.3 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese and 16.4 times more Sodium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Canned All Types Kidney Beans have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans contain 2.5 times more Energy, more Omega 3, 2.4 times more Carbohydrate, 1.7 times more Sugars, 1.9 times more Fiber and 1.6 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.