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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Red Kidney Beans	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	116% 3370kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	14.8% 19g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	26.3% 10g	38g per day for Men 19-50 years
Protein	402% 225g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	75.4% 0.98mg	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	985% 3940μg	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	50% 45mg	0% 0mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	83% 830mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	49% 1.13mg	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	580% 4060mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	26% 959g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Kidney Beans has 30.4 times more Vitamin B1, 4.3 times more Vitamin B2, 7 times more Vitamin B3, 11.8 times more Vitamin B5, 4.1 times more Vitamin B6, 197 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots.
• 1 kilogram of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 6.9 times more Calcium, 8.5 times more Copper, 27.9 times more Iron, 46 times more Magnesium, 9.8 times more Manganese, 20.3 times more Phosphorus, 2.5 times more Potassium, 8 times more Selenium and 5.9 times more Zinc than Boiled Bamboo Shoots.
• While 1 kg of Boiled and Drained Bamboo Shoots contains 8.2 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Boiled Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 28.1 times more Energy, 23.9 times more Omega 3, 31.9 times more Carbohydrate, 15.2 times more Fiber and 14.7 times more Protein than Boiled Bamboo Shoots.
• 1 kilogram of Boiled Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Raw Red Kidney Beans as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Omega 6 in one kilogram.