Comparing Nutrients in 1 pound 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	6.1% 177kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	28% 15.6g	182% 102g	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	37.4% 0.45mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	60% 9.57mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	43.5% 1479mg	181% 6164mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Stir-Fried Shiitake Mushrooms has 2 times more Selenium and 7.5 times more Water than Red Kidney Beans.
• While 1 lb 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 pound of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.