Comparing Nutrients in 7 ounces Enoki Mushrooms VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Enoki Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	94% 122g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	5.75% 4.17g	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	0% 0g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	79.4% 30g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	154% 1.4mg	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	28.5% 2.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	96% 2.2mg	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	29.8% 208mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Enoki Mushrooms have 3.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.7 times more Vitamin B1, 4 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Enoki Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Enoki Mushrooms have 7.5 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain more Calcium, 6.5 times more Copper, 5.8 times more Iron, 8.6 times more Magnesium, 14.8 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Selenium and 4.3 times more Zinc than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 9.1 times more Energy, 8.7 times more Omega 3, 7.8 times more Carbohydrate, 9.5 times more Sugars, 5.6 times more Fiber and 8.5 times more Protein than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw Enoki Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.