Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	19% 0.23mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59.5% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	8.86% 35.4μg	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	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.53% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B1, 5.2 times more Vitamin B9 and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 8.4 times more Vitamin B2, 6.6 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 7.4 times more Iron, 5 times more Magnesium and 3.4 times more Manganese than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 2.1 times more Copper, 21.7 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Brown Mushrooms, Italian, Or Crimini contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 5.8 times more Energy, more Omega 3, 5.3 times more Carbohydrate, 12.3 times more Fiber and 3.5 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 5.4 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 6 in five ounces.