Comparing Nutrients in 1 kilogram Young Lima Beans VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Young Lima Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	39% 1130kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	6.2% 1.98g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	20.4% 15g	26% 19g	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	129% 49g	37% 14g	38g per day for Men 19-50 years
Protein	122% 68.4g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	105% 1.36mg	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	85% 340μg	7.5% 30μg	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	260% 234mg	12.2% 11mg	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	21.3% 3.2mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	34% 340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	127% 1.14mg	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	393% 31.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	68.3% 1.57mg	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	194% 1360mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	137% 4670mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	19% 702g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Lima Beans VS Canned Bamboo Shoots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Young Lima Beans vs Canned Bamboo Shoots:

• 1 kilogram of Young Lima Beans has 8.3 times more Vitamin B1, 4 times more Vitamin B2, 10.5 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 21.3 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 2 times more Vitamin E than Raw Young Lima Beans.
• 1 kilogram of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Young Lima Beans as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Lima Beans vs Canned Bamboo Shoots:

• 1 kilogram of Young Lima Beans has 4.3 times more Calcium, 2.8 times more Copper, 9.8 times more Iron, 14.5 times more Magnesium, 7.7 times more Manganese, 5.4 times more Phosphorus, 5.8 times more Potassium and 3.6 times more Selenium than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Canned Bamboo Shoots contain similar levels of Zinc per one kilogram.
• 1 kilogram of Canned Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Lima Beans has 5.9 times more Energy, 5 times more Omega 3, 6.3 times more Carbohydrate, 3.5 times more Fiber and 4 times more Protein than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 1.3 times more Sugars than Raw Young Lima Beans.
• 1 kilogram of Canned Bamboo Shoots provide inadequate amounts of Energy and Omega 3
• Both Raw Young Lima Beans as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Omega 6 in one kilogram.