Comparing Nutrients in 5 ounces Grilled Portabella Mushrooms VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Grilled Portabella Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	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	1.93% 0.33g	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	4.84% 6.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	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	8.5% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52.4% 15.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	46% 184μg	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	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Grilled Portabella Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	4.4% 18.4mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	27.3% 191mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.47% 129g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Grilled Portabella Mushrooms 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 Grilled Portabella Mushrooms vs Boiled Red Kidney Beans:

• 5 ounces of Grilled Portabella Mushrooms have 6.9 times more Vitamin B2, 10.8 times more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin D than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.2 times more Vitamin B1, 6.8 times more Vitamin B9 and more Vitamin K than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Grilled Portabella Mushrooms vs Boiled Red Kidney Beans:

• 5 ounces of Grilled Portabella Mushrooms have 1.6 times more Copper, 18.3 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 9.3 times more Calcium, 7.4 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese and 1.6 times more Zinc than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Boiled Red Kidney Beans contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Grilled Portabella Mushrooms have 7.1 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 4.4 times more Energy, more Omega 3, 5.1 times more Carbohydrate, 3.4 times more Fiber and 2.6 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Grilled Portabella Mushrooms as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.