Comparing Nutrients in 300 calories Navy Beans VS Stir-Fried Shiitake Mushrooms

Weight per 300 calories

• Navy Beans: 89g
• Stir-Fried Shiitake Mushrooms: 769g

Navy Beans have 8.6 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has high energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Navy Beans or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Navy Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	6.88% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	45.4% 59g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.2% 2.3g	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	% 0.19g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 2.96g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	73% 27.7g	38g per day for Men 19-50 years
Protein	35.5% 20g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	103% 1.34mg	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	81% 324μg	27% 108μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 162IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.12% 0.018mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	13% 131mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	139% 1.25mg	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	61% 4.9mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	74.6% 1.7mg	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	51.8% 362mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	18.2% 675g	3700g per day for Men 19-50 years

Navy Beans VS Stir-Fried Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navy Beans or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 300 calories of Navy Beans vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Navy Beans have 3 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 14.4 times more Vitamin B2, 15.3 times more Vitamin B3, 15.8 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin D than Raw Navy Beans.
• Both Navy Beans and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Navy Beans have insufficient amounts of Vitamin D
• Both Raw Navy Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navy Beans vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Navy Beans have 8.5 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 1.7 times more Copper, 1.4 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 4.9 times more Selenium, 2.3 times more Zinc and 62.7 times more Water than Raw Navy Beans.
• Both Navy Beans and Stir-Fried Shiitake Mushrooms contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navy Beans have more Omega 3 than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 3.9 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Raw Navy Beans.
• Both Navy Beans and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Navy Beans provide inadequate amounts of Omega 6
• 300 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3