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

Macros Ratio

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

Macro Nutrients

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	5.16% 150kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	16.5% 21.4g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	39% 22g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted 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	137% 1.64mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.7% 13.7mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	53.3% 213μg	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	179% 161mg	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	NA	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	50.5% 4.04mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	39.2% 0.9mg	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	24.6% 172mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	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	18% 2mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 413g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Sprouted Kidney Beans has 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 Bamboo Shoots.
• While 1 lb of Raw Bamboo Shoots contains 2.6 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• 1 pound of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Sprouted Kidney Beans has 1.8 times more Iron and 7.7 times more Magnesium than Bamboo Shoots.
• While 1 lb of Raw Bamboo Shoots contains 1.3 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots contain similar levels of Copper and Water per one pound.
• 1 pound of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sprouted Kidney Beans has 9.7 times more Omega 3 and 1.9 times more Protein than Bamboo Shoots.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in one pound.