Comparing Nutrients in 7 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	23% 669kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79.4% 30g	19% 7.14g	38g per day for Men 19-50 years
Protein	80% 44.7g	12.2% 6.85g	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	101% 1.2mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	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	16.5% 165mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans 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 Red Kidney Beans vs Stir-Fried Shiitake Mushrooms:

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

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

• 7 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 7 oz of Stir-Fried Shiitake Mushrooms contain 2 times more Selenium and 7.5 times more Water than Raw Red Kidney Beans.
• 7 ounces of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.