Comparing Nutrients in 7 ounces Brown Mushrooms, Italian, Or Crimini VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	1% 0.73g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	55% 21g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	83.3% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	69.5% 278μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	9.92% 0.79mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	45.5% 1.05mg	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	34% 238mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Boiled Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Brown Mushrooms, Italian, Or Crimini versus 7 oz of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brown Mushrooms, Italian, Or Crimini vs Boiled Navy Beans:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 7.4 times more Vitamin B2, 5.9 times more Vitamin B3, 5.6 times more Vitamin B5 and more Vitamin B12 than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brown Mushrooms, Italian, Or Crimini vs Boiled Navy Beans:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 2.4 times more Copper, 9 times more Selenium and 1.4 times more Water than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 3.8 times more Calcium, 5.9 times more Iron, 5.9 times more Magnesium and 3.7 times more Manganese than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Boiled Navy Beans contain similar levels of Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 4.6 times more Sugars than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 6.4 times more Energy, more Omega 3, 6.1 times more Carbohydrate, 17.5 times more Fiber and 3.3 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in seven ounces.