Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	29% 840kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	31% 40.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	93% 52.2g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	32.3% 0.42mg	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	90% 360μg	50% 200μg	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	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	34% 340mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	323% 2.9mg	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	146% 11.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	20.4% 0.47mg	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	129% 900mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	21% 780g	24.6% 911g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Stir-Fried White Mushrooms:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 9.1 times more Vitamin B2, 9.7 times more Vitamin B3, 10.5 times more Vitamin B5 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Stir-Fried White Mushrooms:

• Canned All Types Kidney Beans have 8.5 times more Calcium, 4.7 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese and 24.7 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.2 times more Copper, 1.7 times more Potassium and 15.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Stir-Fried White Mushrooms have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.2 times more Energy, more Omega 3, 3.6 times more Carbohydrate, more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Stir-Fried White Mushrooms.
• Both Canned All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.