Comparing Nutrients in 7 ounces Red Kidney Beans VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Red Kidney Beans	Oyster Mushrooms	Recommended Dietary Allowance
Energy	23% 669kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	9.3% 12g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	3.04% 2.2g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79.4% 30g	12% 4.56g	38g per day for Men 19-50 years
Protein	80% 44.7g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	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	9.92% 8.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	9.75% 0.22mg	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% 806mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oyster Mushrooms per 7 oz

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

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

• 7 ounces of Red Kidney Beans have 4.9 times more Vitamin B1, 3.6 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 27.7 times more Calcium, 2.9 times more Copper, 5 times more Iron, 7.7 times more Magnesium, 9.8 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 1.2 times more Selenium and 3.6 times more Zinc than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 7.6 times more Water than Raw Red Kidney Beans.
• 7 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.2 times more Energy, more Omega 3, 10.1 times more Carbohydrate, 1.9 times more Sugars, 6.6 times more Fiber and 6.8 times more Protein than Oyster Mushrooms.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 6 in seven ounces.