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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.94g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.7% 0.39mg	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	2.27% 9.07μg	67% 268μg	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	0% 0mg	195% 176mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	80% 0.72mg	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	13.6% 1.1mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	36% 0.83mg	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	13% 91mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.8% 435g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Bamboo Shoots vs Sprouted Kidney Beans:

• Raw Sprouted Kidney Beans contain 18.5 times more Vitamin B1, 5 times more Vitamin B2, 9.7 times more Vitamin B3, 5.6 times more Vitamin B5, 29.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Raw Sprouted Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Bamboo Shoots as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Bamboo Shoots have 2.9 times more Potassium than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 1.4 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Selenium than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Raw Sprouted Kidney Beans have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Kidney Beans contain 2.4 times more Energy, 11.3 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Raw Sprouted Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.