Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Boiled California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	32.4% 18g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	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	36.7% 147μg	8.43% 33.7μg	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	2.65% 2.4mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	13% 131mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	70% 0.63mg	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	74% 5.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	4.06% 0.093mg	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	39% 272mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS UV Exposed White Mushroom per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs UV Exposed White Mushroom:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 4.4 times more Vitamin B9 than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 6.5 times more Vitamin B2, 6.7 times more Vitamin B3, 6.8 times more Vitamin B5, 1.8 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and UV Exposed White Mushroom provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin D
• Both Boiled California Red Kidney Beans as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs UV Exposed White Mushroom:

• 7 ounces of Boiled California Red Kidney Beans have 22 times more Calcium, 6 times more Iron, 5.3 times more Magnesium, 6.8 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.7 times more Zinc than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 7.8 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and UV Exposed White Mushroom contain similar levels of Copper per seven ounces.
• 7 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.6 times more Energy, more Omega 3, 6.9 times more Carbohydrate, 9.3 times more Fiber and 3 times more Protein than UV Exposed White Mushroom.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Omega 6 in seven ounces.