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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Sprouted Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.57g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	34% 19g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Canned 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	140% 1.68mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	47.5% 0.62mg	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	67% 268μg	3.4% 13.6μg	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	195% 176mg	5.54% 5mg	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	19% 2.86mg	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

	Sprouted Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	7.7% 77mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	57.5% 0.52mg	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	46% 3.67mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	31% 0.71mg	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% 168mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Sprouted Kidney Beans have 14.2 times more Vitamin B1, 9.6 times more Vitamin B2, 20.9 times more Vitamin B3, 4 times more Vitamin B5, 19.7 times more Vitamin B9 and 35.2 times more Vitamin C than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 1.6 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Sprouted Kidney Beans have 2.1 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus and 2.3 times more Potassium than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• Both Raw Sprouted Kidney Beans and Canned Bamboo Shoots, Solids have similar amounts of Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Kidney Beans have 1.5 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Protein than Canned Bamboo Shoots, Solids.
• Both Raw Sprouted Kidney Beans as well as Canned Bamboo Shoots, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.