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

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.2 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is average in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	9.1% 6.6g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	73% 27.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	20.3% 0.26mg	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	27% 108μg	32% 129μg	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	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	53.6% 0.48mg	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	51% 4.08mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	26% 0.6mg	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	122% 854mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	18.2% 675g	7.53% 279g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 1.8 times more Vitamin B1, 11.6 times more Vitamin B2, 20.3 times more Vitamin B3, 21.2 times more Vitamin B5, 5.1 times more Vitamin B6 and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 300 kcal.

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

• Stir-Fried Shiitake Mushrooms have 2.6 times more Copper, 1.5 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 3 times more Potassium, 15.1 times more Selenium, 4.5 times more Zinc and 2.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Calcium and 27.5 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried Shiitake Mushrooms have 3.1 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 2.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Stir-Fried Shiitake Mushrooms as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.