Comparing Nutrients in 100 grams Boiled Kidney Beans VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Boiled Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	6% 7.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	41.7% 12.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	12% 48μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.83% 5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	3.5% 35mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12% 0.11mg	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	27.8% 2.22mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	3.26% 0.075mg	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	19.7% 138mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Enoki Mushrooms:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 12.2 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Enoki Mushrooms have similar amounts of Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Enoki Mushrooms:

• Boiled All Types Kidney Beans have more Calcium, 2 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 5.7 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 2 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Enoki Mushrooms have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3.4 times more Energy, 4.1 times more Omega 3, 2.9 times more Carbohydrate, 2.4 times more Fiber and 3.3 times more Protein than Raw Enoki Mushrooms.
• Both Boiled All Types Kidney Beans as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.