Comparing Nutrients in 7 ounces California Red Kidney Beans VS UV Exposed Portabella Mushrooms

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	NA	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	22.6% 0.29mg	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	195% 782μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	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	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS UV Exposed Portabella Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of UV Exposed Portabella 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 UV Exposed Portabella Mushrooms:

• 7 ounces of California Red Kidney Beans have 9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs UV Exposed Portabella Mushrooms:

• 7 ounces of California Red Kidney Beans have 65 times more Calcium, 3.8 times more Copper, 30.2 times more Iron, 16 times more Magnesium, 14.5 times more Manganese, 3.8 times more Phosphorus, 4.1 times more Potassium and 4.8 times more Zinc than UV Exposed Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms Exposed to UV contain 5.8 times more Selenium and 7.9 times more Water than Raw California Red Kidney Beans.
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 15 times more Energy, 15.5 times more Carbohydrate, 19.2 times more Fiber and 11.5 times more Protein than UV Exposed Portabella Mushrooms.
• 7 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy