Comparing Nutrients in 5 ounces California Red Kidney Beans VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	California Red Kidney Beans	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	16% 468kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	93% 35.3g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	12% 0.16mg	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	140% 558μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1809IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	78.7% 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	166% 13.3mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	8.75% 0.2mg	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	82% 574mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS UV Exposed Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of UV Exposed Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of California Red Kidney Beans have 5.6 times more Vitamin B1, 3.6 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of California Red Kidney Beans have 10.8 times more Calcium, 2.2 times more Copper, 23.4 times more Iron, 17.8 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium and 2.3 times more Zinc than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 8.1 times more Selenium and 7.8 times more Water than Raw California Red Kidney Beans.
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 15 times more Energy, more Omega 3, 13.9 times more Carbohydrate, 41.5 times more Fiber and 9.7 times more Protein than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 6 in five ounces.