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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Bamboo Shoots	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	45% 17g	38g per day for Men 19-50 years
Protein	11% 6.07g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	22.6% 0.29mg	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% 7.94μg	35.7% 143μg	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	5.3% 4.76mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	59.5% 0.54mg	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	12% 0.95mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	29% 0.67mg	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	11.3% 79.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10.3% 381g	8.37% 310g	3700g per day for Men 19-50 years

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

• Boiled and Drained Bamboo Shoots have 1.3 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 18 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Bamboo Shoots as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Bamboo Shoots have 2.2 times more Potassium and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.6 times more Copper, 4.9 times more Iron, 9 times more Magnesium, 1.5 times more Manganese, 4.5 times more Phosphorus, 2.3 times more Selenium and 74 times more Sodium than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Canned All Types Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 7 times more Energy, 5.5 times more Omega 3, 7.6 times more Carbohydrate, 4.3 times more Fiber and 3.4 times more Protein than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.