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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 1 pound of Sprouted Kidney Beans has 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 Bamboo Shoots.
• Both Sprouted Kidney Beans and Boiled Bamboo Shoots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sprouted Kidney Beans has 1.9 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 1.6 times more Manganese and 1.9 times more Phosphorus than Boiled Bamboo Shoots.
• While 1 lb of Boiled and Drained Bamboo Shoots contains 2.9 times more Potassium than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Boiled Bamboo Shoots contain similar levels of Zinc and Water per one pound.
• 1 pound of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Bamboo Shoots lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Kidney Beans has 11.3 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Protein than Boiled Bamboo Shoots.
• 1 pound of Boiled Bamboo Shoots provide inadequate amounts of Omega 3 and Carbohydrate
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in one pound.