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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.37% 11g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.63% 0.45g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Boiled 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	11.7% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13% 0.17mg	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	4.96% 20μg	46% 184μg	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	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.96% 29.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	34% 0.31mg	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	9.4% 0.75mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	26.5% 0.61mg	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	22.5% 157mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.56% 95g	3700g per day for Men 19-50 years

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

• Stir-Fried Shiitake Mushrooms have 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 9.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 5 oz.

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

• Stir-Fried Shiitake Mushrooms have 5.7 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium and 1.9 times more Manganese than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans contain 3.3 times more Energy, more Omega 3, 3 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.