Comparing Nutrients in 5 ounces California Red Kidney Beans VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	16% 468kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	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	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	NA	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	14% 5.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.8% 0.062mg	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	0.71% 2.83μg	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	7.1% 6.38mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 301IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	55.6% 0.5mg	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	166% 13.3mg	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	17.6% 0.41mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chanterelle Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Chanterelle Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Chanterelle Mushrooms:

• 5 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 9 times more Vitamin B6 and 197 times more Vitamin B9 than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chanterelle Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin D
• 5 ounces of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 5 ounces for California Red Kidney Beans vs Chanterelle Mushrooms:

• 5 ounces of California Red Kidney Beans have 13 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 12.3 times more Magnesium, 3.5 times more Manganese, 7.1 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 3.6 times more Zinc than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 7.6 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 10.3 times more Energy, 8.7 times more Carbohydrate, 6.6 times more Fiber and 16.4 times more Protein than Chanterelle Mushrooms.
• 5 ounces of Chanterelle Mushrooms provide inadequate amounts of Energy