Comparing Nutrients in 14 ounces Canned Bamboo Shoots VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.83% 12.8g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	12% 6.83g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	26% 0.34mg	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	2.98% 12μg	58.5% 234μg	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	4.85% 4.37mg	171% 154mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	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

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	70% 0.63mg	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	16% 1.27mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	31.4% 0.72mg	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	14% 99mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 14.2 times more Vitamin B1, 9.6 times more Vitamin B2, 20.9 times more Vitamin B3, 4 times more Vitamin B5, 19.7 times more Vitamin B9 and 35.2 times more Vitamin C than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 2.1 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus and 2.3 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids and Raw Sprouted Kidney Beans have similar amounts of Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Kidney Beans contain 1.5 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Protein than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.