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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	8.37% 11g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	57% 32g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	11.8% 118mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.36% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans 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 Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

• 5 ounces of Red Kidney Beans have 6.1 times more Vitamin B1, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin D
• 5 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

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

• 5 ounces of Red Kidney Beans have 41.5 times more Calcium, 4.3 times more Copper, 12.6 times more Iron, 7.3 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 4.2 times more Potassium and 2.9 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While 5 oz of Stir-Fried Shiitake Mushrooms contain 2 times more Selenium and 7.5 times more Water than Raw Red Kidney Beans.
• 5 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 8.6 times more Energy, more Omega 3, 8 times more Carbohydrate, 7 times more Sugars, 4.2 times more Fiber and 6.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• 5 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 6 in five ounces.