Comparing Nutrients in 7 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	5.54% 161kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.82% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	19% 7.14g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12.2% 6.85g	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	17.5% 0.21mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.6% 0.35mg	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	11.4% 45.6μg	6.95% 27.8μg	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	1.76% 1.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.95% 41.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	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	5.75% 57.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	36% 0.32mg	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	31% 2.5mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	19.2% 0.44mg	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	30% 210mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Stir-Fried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 7 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 7 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 seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 7 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 7 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 seven ounces.
• 7 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.