Comparing Nutrients in 1 pound White Mushrooms VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	White Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	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	4.27% 0.73g	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	11.4% 14.8g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	12% 4.54g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	25% 14g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	White Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	28.3% 2.27mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	55.7% 390mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.3% 419g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Canned Kidney Beans per 1 lb

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

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

• 1 pound of White Mushrooms has 7.9 times more Vitamin B2, 8.8 times more Vitamin B3, 10.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Raw White Mushrooms.
• 1 pound of White Mushrooms have insufficient amounts of Vitamin K
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of White Mushrooms has 2.4 times more Copper, 1.3 times more Potassium and 10.3 times more Selenium than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 11.3 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 3.6 times more Manganese and 59.2 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Canned Kidney Beans contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned All Types Kidney Beans contains 3.8 times more Energy, more Omega 3, 4.4 times more Carbohydrate, 4.3 times more Fiber and 1.7 times more Protein than Raw White Mushrooms.
• Both White Mushrooms and Canned Kidney Beans offer comparable quantities of Sugars per one pound.
• 1 pound of White Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw White Mushrooms as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.