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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	California Red Kidney Beans	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	22.6% 655kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Grilled 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	9.43% 37.7μg	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	9.92% 8.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Grilled 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	85.8% 0.77mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	5.8% 0.13mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.46% 22mg	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	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of California Red Kidney Beans have 7.3 times more Vitamin B1, 3.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 1.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin D than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin D
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 65 times more Calcium, 2.8 times more Copper, 23.4 times more Iron, 12.3 times more Magnesium, 14.9 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 3.9 times more Zinc than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 6.8 times more Selenium and 7.7 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 11.4 times more Energy, more Omega 3, 13.5 times more Carbohydrate, 11.3 times more Fiber and 7.4 times more Protein than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 6 in seven ounces.