Comparing Nutrients in 100 grams Boiled Kidney Beans VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Boiled Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.94% 0.16g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.23% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	5% 20μg	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	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	2.04% 0.047mg	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	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Stir-Fried White Mushrooms:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 8 times more Vitamin B2, 6.9 times more Vitamin B3, 6.6 times more Vitamin B5 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Stir-Fried White Mushrooms:

• Boiled All Types Kidney Beans have 8.8 times more Calcium, 8.9 times more Iron, 3.8 times more Magnesium, 9.1 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.3 times more Copper, 12.6 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried White Mushrooms have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.9 times more Energy, more Omega 3, 5.6 times more Carbohydrate, 3.6 times more Fiber and 2.4 times more Protein than Stir-Fried White Mushrooms.
• Both Boiled All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.