Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	13% 9.45g	10% 7.34g	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	% 9.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	26% 9.92g	45% 17g	38g per day for Men 19-50 years
Protein	16% 8.9g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	59.5% 0.54mg	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	20.3% 1.63mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	29% 0.67mg	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	63.5% 445mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Shiitake Mushrooms vs Canned Kidney Beans:

• Raw Shiitake Mushrooms have 4.3 times more Vitamin B2, 9.4 times more Vitamin B3, 10.9 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.7 times more Vitamin B1 and 2.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Canned Kidney Beans:

• Raw Shiitake Mushrooms have 1.4 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium and 32.9 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 1.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Energy, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 14 oz.