Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Canned Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.77% 7.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.58% 3.3g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled White Mushrooms with Salt	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	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	10.4% 0.13mg	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	6.38% 25.5μg	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	1.9% 1.7mg	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	79.4% 0.71mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	7.1% 0.16mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled White Mushrooms with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Boiled White Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled White Mushrooms with Salt:

• 5 ounces of Canned Kidney Beans have 1.6 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin K than Boiled White Mushrooms with Salt.
• While 5 oz of Boiled and Drained White Mushrooms with Salt contain 5.9 times more Vitamin B2, 10.9 times more Vitamin B3, 15.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled White Mushrooms with Salt:

• 5 ounces of Canned Kidney Beans have 5.7 times more Calcium, 2.3 times more Magnesium, 1.5 times more Manganese and 1.2 times more Sodium than Boiled White Mushrooms with Salt.
• While 5 oz of Boiled and Drained White Mushrooms with Salt contain 3.7 times more Copper, 1.5 times more Iron, 1.5 times more Potassium, 14.9 times more Selenium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled White Mushrooms with Salt contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3 times more Energy, 82 times more Omega 3, 2.7 times more Carbohydrate, 2 times more Fiber and 2.4 times more Protein than Boiled White Mushrooms with Salt.
• While 5 oz of Boiled and Drained White Mushrooms with Salt contain 1.3 times more Sugars than Canned All Types Kidney Beans.
• 5 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Omega 6 in five ounces.