Comparing Nutrients in 1 pound Shiitake Mushrooms VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	15% 10.8g	11.6% 8.4g	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	% 10.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	18% 10g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	91% 27.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	41% 163μg	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	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	68% 0.61mg	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	23.2% 1.86mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	33% 0.76mg	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	72.6% 508mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 407g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Shiitake Mushrooms vs Canned Kidney Beans:

• Raw Shiitake Mushrooms have 4.3 times more Vitamin B2, 9.4 times more Vitamin B3, 10.9 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.7 times more Vitamin B1 and 2.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 1 pound for Shiitake Mushrooms vs Canned Kidney Beans:

• Raw Shiitake Mushrooms have 1.4 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium and 32.9 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Shiitake Mushrooms have 1.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Energy, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 1 lb.