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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	2.52% 0.43g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	1.75% 1.27g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Boiled 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	32.7% 0.39mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.2% 266g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 9.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 oz.

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

• Stir-Fried Shiitake Mushrooms have 5.7 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium and 1.9 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans contain 3.3 times more Energy, more Omega 3, 3 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.