Comparing Nutrients in 7 ounces California Red Kidney Beans VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	0% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	24% 95μg	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	9.92% 8.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	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

	California Red Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	38.7% 387mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	23.6% 0.21mg	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	232% 18.6mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	6.47% 0.15mg	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	115% 804mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enoki Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Enoki Mushrooms:

• 7 ounces of California Red Kidney Beans have 2.4 times more Vitamin B1, 4 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 3.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enoki Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Enoki Mushrooms:

• 7 ounces of California Red Kidney Beans have more Calcium, 10.3 times more Copper, 8.1 times more Iron, 10 times more Magnesium, 13.3 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium, 1.5 times more Selenium and 3.9 times more Zinc than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 7.5 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 8.9 times more Energy, 2 times more Omega 3, 7.7 times more Carbohydrate, 9.2 times more Fiber and 9.2 times more Protein than Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in seven ounces.