Comparing Nutrients in 1 pound Boiled White Mushrooms with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Mushrooms with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	209% 271g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	297% 113g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	139% 1.8mg	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	20.4% 81.6μg	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	20% 18mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	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

	Boiled White Mushrooms with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	554% 5mg	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	99% 7.9mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	197% 4.54mg	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	56.4% 395mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 413g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS California Red Kidney Beans per 1 lb

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

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

• 1 pound of Boiled White Mushrooms with Salt has 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.8 times more Vitamin B5 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.2 times more Vitamin B1, 4.2 times more Vitamin B6 and 21.9 times more Vitamin B9 than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and California Red Kidney Beans provide similar amounts of Vitamin C per one pound.
• Both Boiled and Drained White Mushrooms with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms with Salt vs California Red Kidney Beans:

• 1 pound of Boiled White Mushrooms with Salt has 4.2 times more Selenium, 21.6 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 32.5 times more Calcium, 2.2 times more Copper, 5.4 times more Iron, 13.3 times more Magnesium, 8.7 times more Manganese, 4.7 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 11.8 times more Energy, 84 times more Omega 3, 11.3 times more Carbohydrate, 11.3 times more Fiber and 11.2 times more Protein than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained White Mushrooms with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.