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

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Portabella Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	NA	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.34% 3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Boiled California 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	6.97% 0.084mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11.3% 0.15mg	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	9.92% 39.7μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	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	2.36% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Portabella Mushrooms	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	45.5% 0.41mg	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	5.5% 0.44mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	19.6% 0.45mg	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	22% 153mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Portabella Mushrooms have 2.1 times more Vitamin B2, 8.3 times more Vitamin B3, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Portabella Mushrooms.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Portabella Mushrooms have 15.5 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 22 times more Calcium, 9.6 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Boiled California Red Kidney Beans contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 5.6 times more Energy, more Omega 3, 5.8 times more Carbohydrate, 7.2 times more Fiber and 4.3 times more Protein than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Portabella Mushrooms as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.