Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Boiled Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	43.8% 1270kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.03% 2.25g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	580% 754g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	30.5% 22g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	303% 115g	38g per day for Men 19-50 years
Protein	155% 86.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	977% 12.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	881% 141mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	4380% 219mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	742% 9.65mg	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	325% 1300μg	408% 1630μg	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	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	257% 1540IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	5739% 51.7mg	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	278% 22mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	511% 11.8mg	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	197% 1380mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	451% 15340mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	838% 461μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	696% 76.6mg	11mg per day for Men 19-50 years
Water	18% 669g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dried Shiitake Mushrooms:

• Boiled All Types Kidney Beans have more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.9 times more Vitamin B1, 21.9 times more Vitamin B2, 24.4 times more Vitamin B3, 99.5 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, 2.9 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dried Shiitake Mushrooms:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.3 times more Iron and 7 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 23.9 times more Copper, 3.1 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus, 3.8 times more Potassium, 41.9 times more Selenium and 7.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.3 times more Energy, 2 times more Fat, 3.3 times more Carbohydrate, 6.9 times more Sugars and 1.8 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Shiitake Mushrooms have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.