Comparing Nutrients in 100 grams Stir-Fried Shiitake Mushrooms VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.34% 39kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.68g	45% 58.3g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	65.5% 25g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Royal Red 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	8.25% 0.099mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	30.5% 0.4mg	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	3.5% 14μg	98% 393μg	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	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.5% 21IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	111% 1mg	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	6.63% 0.53mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	48.2% 1.1mg	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	16% 111mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	8.73% 0.96mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried Shiitake Mushrooms versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stir-Fried Shiitake Mushrooms vs Royal Red Kidney Beans:

• 100 grams of Stir-Fried Shiitake Mushrooms have 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and more Vitamin D than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Shiitake Mushrooms vs Royal Red Kidney Beans:

• 100 grams of Stir-Fried Shiitake Mushrooms have 2 times more Selenium and 7.4 times more Water than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 65.5 times more Calcium, 6.1 times more Copper, 16.4 times more Iron, 7.3 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 4.1 times more Potassium and 2.8 times more Zinc than Stir-Fried Shiitake Mushrooms.
• 100 grams of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Royal Red Kidney Beans contain 8.4 times more Energy, more Omega 3, 7.6 times more Carbohydrate, 6.9 times more Fiber and 7.3 times more Protein than Stir-Fried Shiitake Mushrooms.
• 100 grams of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Shiitake Mushrooms as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.