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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 390kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	4.14% 3g	29% 21g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	400% 152g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	23.7% 877g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.1 times more Vitamin B1, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

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

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 2 times more Selenium and 7.5 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 41.5 times more Calcium, 4.3 times more Copper, 12.6 times more Iron, 7.3 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 8.6 times more Energy, more Omega 3, 8 times more Carbohydrate, 7 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.