Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Boiled Royal Red Kidney Beans

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Boiled Royal Red Kidney Beans: 244g

Boiled Royal Red Kidney Beans have 3.2 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.

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Royal Red 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	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	0.52% 0.088g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Boiled Royal 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	63.5% 0.76mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	19.5% 0.25mg	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	45% 180μg	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	3.25% 2.93mg	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	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	71% 0.64mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	27% 0.62mg	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	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	18.2% 675g	4.4% 163g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Boiled Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Boiled Royal Red Kidney Beans?

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

• 300 calories of Stir-Fried Shiitake Mushrooms have 3.3 times more Vitamin B1, 12.9 times more Vitamin B2, 22.1 times more Vitamin B3, 19.6 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin D than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.7 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• 300 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Boiled Royal Red Kidney Beans:

• 300 calories of Stir-Fried Shiitake Mushrooms have 2 times more Copper, 1.4 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium, 16.6 times more Selenium, 3.4 times more Zinc and 4.1 times more Water than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 7 times more Calcium and 1.7 times more Iron than Stir-Fried Shiitake Mushrooms.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 300 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Shiitake Mushrooms have 13.3 times more Omega 6 and 1.2 times more Fiber than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain more Omega 3 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6