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

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Maitake Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.07% 31kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.63% 0.11g	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	17.5% 23g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	0.44% 0.32g	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	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Boiled 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	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	27% 0.24mg	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	36.8% 2.94mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	20.7% 0.48mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	9.73% 1.07mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Boiled Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Maitake Mushrooms versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Maitake Mushrooms have 4.2 times more Vitamin B2, 11.4 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin D than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 2.1 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin K than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Maitake Mushrooms have insufficient amounts of Vitamin K
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 100 grams.

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

• 100 grams of Maitake Mushrooms have 1.8 times more Selenium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 28 times more Calcium, 9.8 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Boiled Red Kidney Beans contain similar levels of Copper per 100 grams.
• 100 grams of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Maitake Mushrooms have 6.5 times more Sugars than Boiled Red Kidney Beans.
• While 100 g of Boiled Red Kidney Beans contain 4.1 times more Energy, more Omega 3, 3.3 times more Carbohydrate, 2.7 times more Fiber and 4.5 times more Protein than Raw Maitake Mushrooms.
• 100 grams of Maitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Maitake Mushrooms as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.