Comparing Nutrients in 100 grams Canned Kidney Beans VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Canned Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.9% 84kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	3.05% 2.2g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	74.2% 0.97mg	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	9% 36μg	40.8% 163μg	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	1.33% 1.2mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	574% 5.17mg	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	14.6% 1.17mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	51% 1.18mg	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	13% 90mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Dried Shiitake Mushrooms:

• Canned All Types Kidney Beans have more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.6 times more Vitamin B1, 24.9 times more Vitamin B2, 34.3 times more Vitamin B3, 158.7 times more Vitamin B5, 13 times more Vitamin B6, 4.5 times more Vitamin B9, 2.9 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Dried Shiitake Mushrooms:

• Canned All Types Kidney Beans have 3.1 times more Calcium, 22.8 times more Sodium and 8.2 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 38.3 times more Copper, 1.5 times more Iron, 4.9 times more Magnesium, 7 times more Manganese, 3.3 times more Phosphorus, 6.5 times more Potassium, 51.2 times more Selenium and 16.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 6.3 times more Omega 3 than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.5 times more Energy, 1.7 times more Fat, 5.2 times more Carbohydrate, 2.7 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Shiitake Mushrooms have similar amounts of Sugars per 100 g.
• Both Canned All Types Kidney Beans as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.