Comparing Nutrients in 100 calories Canned Kidney Beans VS Stir-Fried Shiitake Mushrooms

Weight per 100 calories

• Canned Kidney Beans: 119g
• Stir-Fried Shiitake Mushrooms: 256g

Canned Kidney Beans have 2.2 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has average energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Canned Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.7g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	1.06% 0.77g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	11% 6.2g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	34.3% 0.45mg	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	10.7% 43μg	8.97% 36μg	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	1.6% 1.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.97% 54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	0.51% 5.13mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	46.4% 0.42mg	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	17.4% 1.4mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	25% 0.57mg	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	15.3% 107mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	2.5% 93g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Canned All Types Kidney Beans have more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.8 times more Vitamin B1, 11.6 times more Vitamin B2, 20.3 times more Vitamin B3, 21.2 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B9 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Canned All Types Kidney Beans have 7.9 times more Calcium and 27.5 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.6 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 15.1 times more Selenium, 4.5 times more Zinc and 2.4 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Stir-Fried Shiitake Mushrooms have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have more Omega 3 and 2.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 3.1 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Stir-Fried Shiitake Mushrooms have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned All Types Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.