Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	8.37% 11g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	% 0g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3% 111g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B9 and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 4.1 times more Vitamin B2, 7.8 times more Vitamin B3, 10.5 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Canned Red Kidney Beans with Liquids have 14.5 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 51.2 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 1.3 times more Potassium, 5.7 times more Selenium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 6.2 times more Sugars and 1.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 6 in five ounces.