Comparing Nutrients in 1 pound Boiled Kidney Beans VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	20% 576kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	18% 23.6g	130g per day for Men 19-50 years
Sugars	2% 1.45g	18.8% 13.6g	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	76.4% 29g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	83.7% 1.1mg	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	147% 590μg	7.94% 31.8μg	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	6.05% 5.44mg	20% 18mg	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	0.91% 0.14mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	16% 159mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	96% 0.86mg	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	126% 10mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	51.7% 1.2mg	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	89.4% 626mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 413g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B5, 18.6 times more Vitamin B9 and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2 times more Vitamin B6, 3.3 times more Vitamin C and 33.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Bamboo Shoots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 4.4 times more Iron, 14 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Selenium than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.3 times more Potassium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Bamboo Shoots have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4.7 times more Energy, 8.5 times more Omega 3, 4.4 times more Carbohydrate, 2.9 times more Fiber and 3.3 times more Protein than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 9.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.