Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	28% 810kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	59% 76.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	% 3g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	95% 36g	38g per day for Men 19-50 years
Protein	93% 52.2g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	242% 38.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	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 Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	29% 290mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	21% 780g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.6 times more Vitamin B9 and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 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 Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 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.
• While 1 kg of Stir-Fried Shiitake Mushrooms contains 1.3 times more Potassium, 5.7 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 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 Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 6 in one kilogram.