Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	% 1.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	45% 17g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	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	108% 5.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.6% 0.29mg	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	14% 55.6μg	35.7% 143μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried 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	72% 0.65mg	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	26.3% 2.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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% 441mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.37% 310g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 5.4 times more Vitamin B2, 9.4 times more Vitamin B3, 9.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 14 oz.

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

• Stir-Fried Shiitake Mushrooms have 1.2 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 59.2 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 2.2 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 6.2 times more Sugars and 1.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.