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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	121% 1.58mg	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	391% 1564μg	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	20% 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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.1 times more Vitamin B1, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 14 ounces.

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

• 14 ounces of Stir-Fried Shiitake Mushrooms have 2 times more Selenium and 7.5 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 41.5 times more Calcium, 4.3 times more Copper, 12.6 times more Iron, 7.3 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 8.6 times more Energy, more Omega 3, 8 times more Carbohydrate, 7 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.