Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	42.8% 1240kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	95% 36g	38g per day for Men 19-50 years
Protein	163% 91g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Stir-Fried 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	108% 1.3mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	134% 1.74mg	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	185% 740μg	35% 140μg	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	35% 210IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	66% 660mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	181% 1.63mg	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	373% 30mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	97% 2.23mg	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	196% 1370mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	18% 669g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 5.3 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 4.4 times more Vitamin B2, 7.2 times more Vitamin B3, 6.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Boiled California Red Kidney Beans have 33 times more Calcium, 1.8 times more Copper, 5.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 5.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Shiitake Mushrooms have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 3.2 times more Energy, more Omega 3, 2.9 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.