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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.1% 177kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	209% 271g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	297% 113g	38g per day for Men 19-50 years
Protein	28% 15.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	California 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	37.4% 0.45mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	139% 1.8mg	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	16% 63.5μg	447% 1787μg	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	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	554% 5mg	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	30% 2.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	197% 4.54mg	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% 503mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Stir-Fried Shiitake Mushrooms have 2 times more Selenium and 7.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 97.5 times more Calcium, 6.7 times more Copper, 17.6 times more Iron, 8.4 times more Magnesium, 4.5 times more Manganese, 3.6 times more Phosphorus, 4.6 times more Potassium and 2.7 times more Zinc than Stir-Fried Shiitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 8.5 times more Energy, more Omega 3, 7.8 times more Carbohydrate, 6.9 times more Fiber and 7.1 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.