Comparing Nutrients in 1 pound Canned Bamboo Shoots VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Bamboo Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.68g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	78% 102g	130g per day for Men 19-50 years
Sugars	12% 8.57g	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	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	14% 7.8g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	36.3% 0.47mg	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	3.4% 13.6μg	84% 336μg	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	5.54% 5mg	6.05% 5.44mg	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	19% 2.86mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	146% 1.3mg	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	18% 1.45mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	62.7% 1.44mg	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	16% 113mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Bamboo Shoots VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Bamboo Shoots vs Boiled California Red Kidney Beans:

• 1 pound of Canned Bamboo Shoots has 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 24.7 times more Vitamin B9 than Canned Bamboo Shoots, Solids.
• 1 pound of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned Bamboo Shoots, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Bamboo Shoots vs Boiled California Red Kidney Beans:

• 1 pound of Canned Bamboo Shoots has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 8.3 times more Calcium, 2.5 times more Copper, 9.3 times more Iron, 12 times more Magnesium, 2 times more Manganese, 5.5 times more Phosphorus, 5.2 times more Potassium, 2.4 times more Selenium and 1.3 times more Zinc than Canned Bamboo Shoots, Solids.
• 1 pound of Canned Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 6.5 times more Energy, 7 times more Carbohydrate, 6.6 times more Fiber and 5.3 times more Protein than Canned Bamboo Shoots, Solids.
• 1 pound of Canned Bamboo Shoots provide inadequate amounts of Energy and Omega 3
• Both Canned Bamboo Shoots, Solids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.