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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 390kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	112% 145g	130g per day for Men 19-50 years
Sugars	4.14% 3g	25.5% 18.5g	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	% 3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	95% 36g	113% 43g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35% 210IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	150% 1.35mg	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	66.3% 5.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	73% 1.68mg	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	159% 1110mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21% 780g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 5.4 times more Vitamin B2, 9.4 times more Vitamin B3, 9.9 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

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

• Stir-Fried Shiitake Mushrooms have 1.2 times more Copper, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium, 7 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 59.2 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 2.2 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 Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.