Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	2.14% 0.028mg	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	64.5% 258μg	19% 75.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	29.3% 0.26mg	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	73% 5.83mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	8.46% 0.19mg	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	40.3% 282mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Straw Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Canned Straw Mushrooms:

• 7 ounces of Boiled Red Kidney Beans have 12.3 times more Vitamin B1, 2.6 times more Vitamin B3, 8.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.9 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Straw Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Boiled Red Kidney Beans as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Canned Straw Mushrooms:

• 7 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 6.4 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 5.2 times more Potassium and 1.6 times more Zinc than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 12.7 times more Selenium, 192 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 4 times more Energy, 84 times more Omega 3, 4.9 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Canned Straw Mushrooms.
• 7 ounces of Canned Straw Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Omega 6 in seven ounces.