Comparing Nutrients in 100 grams Maitake Mushrooms VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Navy Beans	26%	4%	70%

Macro Nutrients

	Maitake Mushrooms	Navy Beans	Recommended Dietary Allowance
Energy	1.07% 31kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	5.35% 3.88g	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	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	% 1.74g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.33g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Navy 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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Navy Beans	Recommended Dietary Allowance
Calcium	0.1% 1mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	93% 0.83mg	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	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	61.7% 1.4mg	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% 407mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Navy Beans per 100 g

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

Lets compare vitamin content per 100 grams of Maitake Mushrooms vs Navy Beans:

• 100 grams of Maitake Mushrooms have 1.5 times more Vitamin B2, 3 times more Vitamin B3 and more Vitamin D than Navy Beans.
• While 100 g of Raw Navy Beans contain 5.3 times more Vitamin B1, 2.8 times more Vitamin B5, 7.6 times more Vitamin B6, 17.3 times more Vitamin B9 and more Vitamin K than Raw Maitake Mushrooms.
• 100 grams of Maitake Mushrooms have insufficient amounts of Vitamin K
• 100 grams of Navy Beans have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Maitake Mushrooms vs Navy Beans:

• 100 grams of Maitake Mushrooms have 7.5 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 147 times more Calcium, 3.3 times more Copper, 18.3 times more Iron, 17.5 times more Magnesium, 24 times more Manganese, 5.5 times more Phosphorus, 5.8 times more Potassium, 5 times more Selenium and 4.9 times more Zinc than Raw Maitake Mushrooms.
• 100 grams of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Navy Beans contain 10.9 times more Energy, more Omega 3, 8.7 times more Carbohydrate, 1.9 times more Sugars, 5.7 times more Fiber and 11.5 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 Raw Navy Beans provide inadequate amounts of Omega 6 in 100 grams.