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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Bamboo Shoots	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	4.22% 122kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	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	18% 23.6g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	39% 22g	56g per day for Men 19-50 years

Vitamins

	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	56.7% 0.68mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	85.7% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	7.94% 31.8μg	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	20% 18mg	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	30.2% 4.54mg	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

	Bamboo Shoots	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	28.3% 2.27mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	38.2% 268mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	18% 2mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 405g	3700g per day for Men 19-50 years

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

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

• 1 pound of Bamboo Shoots has 2.6 times more Vitamin B6 than Boiled Sprouted Kidney Beans.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans contains 2.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 6.7 times more Vitamin B9 and 8.9 times more Vitamin C than Raw Bamboo Shoots.
• 1 pound of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Raw Bamboo Shoots 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 Bamboo Shoots vs Boiled Sprouted Kidney Beans:

• 1 pound of Bamboo Shoots has 1.3 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Boiled Sprouted Kidney Beans.
• While 1 lb of Boiled and Drained Sprouted Kidney Beans contains 1.8 times more Iron and 7.7 times more Magnesium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Sprouted Kidney Beans contain similar levels of Copper and Water per one pound.
• 1 pound of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Bamboo Shoots 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 9.7 times more Omega 3 and 1.9 times more Protein than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Sprouted Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Raw Bamboo Shoots as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in one pound.