Comparing Nutrients in 100 grams Maitake Mushrooms VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Maitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.07% 31kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	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	% 1.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	California 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	12% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	109% 32.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	99% 394μg	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	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	187% 1123IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.1% 1mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	122% 1.1mg	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	3.75% 0.3mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	43.5% 1mg	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	10.6% 74mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Maitake Mushrooms vs California Red Kidney Beans:

• Raw Maitake Mushrooms have 3.2 times more Vitamin B3 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Vitamin B1, 2.9 times more Vitamin B5, 7.1 times more Vitamin B6, 18.8 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Raw Maitake Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Maitake Mushrooms vs California Red Kidney Beans:

• Raw Maitake Mushrooms have 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 195 times more Calcium, 4.4 times more Copper, 31.2 times more Iron, 16 times more Magnesium, 16.9 times more Manganese, 5.5 times more Phosphorus, 7.3 times more Potassium, 1.5 times more Selenium and 3.4 times more Zinc than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 10.6 times more Energy, more Omega 3, 8.6 times more Carbohydrate, 9.2 times more Fiber and 12.6 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.