Comparing Nutrients in 1 kilogram Bamboo Shoots VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bamboo Shoots	California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.3% 270kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	460% 598g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	58% 22g	655% 249g	38g per day for Men 19-50 years
Protein	46.4% 26g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	305% 3.97mg	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	17.5% 70μg	985% 3940μg	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	44.4% 40mg	50% 45mg	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	66.7% 10mg	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

	Bamboo Shoots	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	1222% 11mg	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	62.5% 5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	435% 10mg	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	84.3% 590mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.6% 910g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Bamboo Shoots VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Bamboo Shoots versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bamboo Shoots vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 4.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 56.3 times more Vitamin B9 than Raw Bamboo Shoots.
• Both Bamboo Shoots and California Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Raw Bamboo Shoots as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bamboo Shoots vs California Red Kidney Beans:

• 1 kilogram of Bamboo Shoots has 7.7 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 15 times more Calcium, 5.8 times more Copper, 18.7 times more Iron, 53.3 times more Magnesium, 3.8 times more Manganese, 6.9 times more Phosphorus, 2.8 times more Potassium, 4 times more Selenium and 2.3 times more Zinc than Raw Bamboo Shoots.
• 1 kilogram of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 12.2 times more Energy, 4.2 times more Omega 3, 11.5 times more Carbohydrate, 11.3 times more Fiber and 9.4 times more Protein than Raw Bamboo Shoots.
• 1 kilogram of Bamboo Shoots provide inadequate amounts of Energy and Omega 3
• Both Raw Bamboo Shoots as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.