Comparing Nutrients in 100 grams Canned Kidney Beans VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Canned Kidney Beans	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.94% 0.16g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Stir-Fried White 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	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.23% 0.042mg	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	5% 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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	2.04% 0.047mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Stir-Fried White Mushrooms:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 9.1 times more Vitamin B2, 9.7 times more Vitamin B3, 10.5 times more Vitamin B5 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Stir-Fried White Mushrooms:

• Canned All Types Kidney Beans have 8.5 times more Calcium, 4.7 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese and 24.7 times more Sodium than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.2 times more Copper, 1.7 times more Potassium and 15.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Stir-Fried White Mushrooms have similar amounts of Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 3.2 times more Energy, more Omega 3, 3.6 times more Carbohydrate, more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Stir-Fried White Mushrooms.
• Both Canned All Types Kidney Beans as well as Stir-Fried White Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.