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

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0.63% 0.45g	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	2.24% 0.85g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59.5% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	38% 0.34mg	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	7.1% 0.57mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	29.4% 0.68mg	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	24.3% 170mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Brown Mushrooms, Italian, Or Crimini have 2.1 times more Copper, 21.7 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Calcium, 7.4 times more Iron, 5 times more Magnesium and 3.4 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Red Kidney Beans 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 Brown Mushrooms, Italian, Or Crimini have 5.4 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 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 Raw Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.