Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Boiled Royal Red Kidney Beans

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Boiled Royal Red Kidney Beans: 407g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	0.86% 0.15g	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	68.3% 89g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	99% 38g	38g per day for Men 19-50 years
Protein	79% 44.2g	69% 38.6g	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	106% 1.27mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	32.5% 0.42mg	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	75.2% 301μg	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	5.42% 4.88mg	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	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	2.56% 25.6mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	118% 1.07mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	45% 1.04mg	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	203% 1423mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	1.36% 20.3mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	7.36% 272g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Boiled Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Boiled Royal Red Kidney Beans:

• 500 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 500 kcal of Boiled Royal Red Kidney Beans contain 1.7 times more Vitamin B9 than Stir-Fried Shiitake Mushrooms.
• 500 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 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Boiled Royal Red Kidney Beans:

• 500 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 500 kcal of Boiled Royal Red Kidney Beans contain 7 times more Calcium and 1.7 times more Iron than Stir-Fried Shiitake Mushrooms.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3
• 500 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6