Comparing Nutrients in 1 kilogram Shiitake Mushrooms VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Shiitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	460% 598g	130g per day for Men 19-50 years
Sugars	33% 24g	NA	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	655% 249g	38g per day for Men 19-50 years
Protein	40% 22.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30% 180IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	1222% 11mg	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	51.3% 4.1mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	435% 10mg	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	160% 1120mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.3% 897g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.9 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 30.3 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Shiitake Mushrooms vs California Red Kidney Beans:

• Raw Shiitake Mushrooms have 1.8 times more Selenium and 7.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 7.7 times more Copper, 22.8 times more Iron, 8 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 4.9 times more Potassium and 2.5 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 9.7 times more Energy, 8.8 times more Carbohydrate, 10 times more Fiber and 10.9 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.