Comparing Nutrients in 5 ounces Canned Kidney Beans VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Canned Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.17% 0.85g	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	% 0g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	15% 0.19mg	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	12.8% 51μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.7% 292IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Morel Mushrooms	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	98% 0.89mg	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	20.7% 1.66mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	36% 0.83mg	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	18.2% 128mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3% 111g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Morel Mushrooms:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1 and 4 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 4 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Morel Mushrooms:

• Canned All Types Kidney Beans have 1.4 times more Magnesium and 14.1 times more Sodium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.3 times more Calcium, 4.6 times more Copper, 10.4 times more Iron, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium and 4.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Morel Mushrooms have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.7 times more Energy, more Omega 3, 2.8 times more Carbohydrate, 3.1 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Morel Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 5 oz.