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

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Canned Bamboo Shoots	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	4.03% 0.68g	3.3% 0.56g	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	16.5% 21.4g	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	NA	38g per day for Men 19-50 years
Protein	14% 7.8g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled Sprouted 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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	32.4% 0.42mg	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	53.3% 213μg	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	179% 161mg	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 Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	87.7% 0.79mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	39.2% 0.9mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 405g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Bamboo Shoots versus 1 lb of Boiled Sprouted 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 Sprouted Kidney Beans:

• 1 pound of Canned Bamboo Shoots has 1.5 times more Vitamin B6 than Boiled Sprouted Kidney Beans.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans contains 13.9 times more Vitamin B1, 10.5 times more Vitamin B2, 21.6 times more Vitamin B3, 4.1 times more Vitamin B5, 15.7 times more Vitamin B9 and 32.4 times more Vitamin C than Canned Bamboo Shoots, Solids.
• 1 pound of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Bamboo Shoots has 1.5 times more Zinc than Boiled Sprouted Kidney Beans.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans contains 1.5 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Sprouted Kidney Beans contain similar levels of Water per one pound.
• 1 pound of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Sprouted Kidney Beans contains 7.2 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Protein than Canned Bamboo Shoots, Solids.
• 1 pound of Canned Bamboo Shoots provide inadequate amounts of Omega 3
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in one pound.