Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 2.1 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 500 calories - Stir-Fried Shiitake Mushrooms or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	70.4% 92g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	15.8% 11.4g	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	% 3.85g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	121% 46g	70% 26.5g	38g per day for Men 19-50 years
Protein	79% 44.2g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	38% 0.49mg	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	45% 179μg	35.5% 142μg	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	5.5% 4.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	101% 0.91mg	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	85% 6.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	78% 1.8mg	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	203% 1423mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	13% 481g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Canned Red Kidney Beans with Liquids:

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.9 times more Vitamin B1, 8.5 times more Vitamin B2, 16.3 times more Vitamin B3, 21.7 times more Vitamin B5, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain more Vitamin K than Stir-Fried Shiitake Mushrooms.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Canned Red Kidney Beans with Liquids:

• 500 calories of Stir-Fried Shiitake Mushrooms have 2.3 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium, 11.9 times more Selenium, 3.2 times more Zinc and 2.3 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 7 times more Calcium and 24.7 times more Sodium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Red Kidney Beans with Liquids contain similar levels of Iron per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 3.8 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain more Omega 3 and 3 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6