Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	8.37% 11g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	NA	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	NA	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	23% 13g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney 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	15.2% 0.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19% 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	26.2% 105μg	4.96% 20μg	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	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.96% 29.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	25.7% 0.23mg	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	53% 4.22mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	13.7% 0.32mg	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	27.7% 194mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 5.3 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 4.4 times more Vitamin B2, 7.2 times more Vitamin B3, 6.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• Boiled California Red Kidney Beans have 33 times more Calcium, 1.8 times more Copper, 5.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 5.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Shiitake Mushrooms have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 3.2 times more Energy, more Omega 3, 2.9 times more Carbohydrate, 2.6 times more Fiber and 2.6 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.