Comparing Nutrients in 7 ounces Maitake Mushrooms VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Maitake Mushrooms	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	36.7% 147μg	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	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	371% 2229IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	57.8% 0.52mg	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	7.44% 0.6mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	22% 0.51mg	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	21% 147mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.85% 179g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Boiled Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Boiled Royal Red Kidney Beans:

• 7 ounces of Maitake Mushrooms have 1.5 times more Vitamin B1, 3.6 times more Vitamin B2, 11.9 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin D than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Maitake Mushrooms.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Boiled Royal Red Kidney Beans:

• 7 ounces of Maitake Mushrooms have 1.8 times more Selenium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 44 times more Calcium, 9.2 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Potassium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Boiled Royal Red Kidney Beans contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 4 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 3.4 times more Fiber and 4.9 times more Protein than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Maitake Mushrooms as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.