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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.34% 155kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	1.94% 0.33g	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	45.3% 59g	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 Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	30.4% 1032mg	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	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 4.1 times more Vitamin B2, 7.8 times more Vitamin B3, 10.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B9 and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.3 times more Potassium, 5.7 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 14.5 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 51.2 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Phosphorus and Water per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 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 Red Kidney Beans with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.