Comparing Nutrients in 300 calories Boiled Sprouted Kidney Beans VS Bamboo Shoots

Weight per 300 calories

• Boiled Sprouted Kidney Beans: 909g
• Bamboo Shoots: 1111g

Boiled Sprouted Kidney Beans have 1.2 times more energy per 100g than Bamboo Shoots. It has low energy density when compared to other foods. Raw Bamboo Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Sprouted Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.27g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.58% 1.1g	7.45% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	NA	46% 33.3g	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	64.3% 24.4g	38g per day for Men 19-50 years
Protein	78.4% 44g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	205% 2.67mg	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	107% 427μg	19.4% 77.8μg	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	360% 324mg	49.4% 44.4mg	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	74% 11mg	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	17.3% 173mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	235% 2.1mg	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	101% 8.1mg	69.4% 5.56mg	8mg per day for Men 19-50 years
Magnesium	49.8% 209mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	127% 2.9mg	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	49.4% 345mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	174% 5922mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	22% 812g	27.3% 1011g	3700g per day for Men 19-50 years

Boiled Sprouted Kidney Beans VS Bamboo Shoots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Sprouted Kidney Beans or Bamboo Shoots?

Lets compare vitamin content per 300 calories of Boiled Sprouted Kidney Beans vs Bamboo Shoots:

• 300 calories of Boiled Sprouted Kidney Beans have 2 times more Vitamin B1, 3.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B5, 5.5 times more Vitamin B9 and 7.3 times more Vitamin C than Bamboo Shoots.
• While 300 kcal of Raw Bamboo Shoots contain 3.2 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• 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 300 calories.

Comparing minerals per 300 calories for Boiled Sprouted Kidney Beans vs Bamboo Shoots:

• 300 calories of Boiled Sprouted Kidney Beans have 1.5 times more Iron and 6.3 times more Magnesium than Bamboo Shoots.
• While 300 kcal of Raw Bamboo Shoots contain 1.3 times more Copper, 1.6 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Potassium, 1.6 times more Selenium and 3.1 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sprouted Kidney Beans have 7.9 times more Omega 3 and 1.5 times more Protein than Bamboo Shoots.
• While 300 kcal of Raw Bamboo Shoots contain 1.3 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots offer comparable quantities of Energy and Omega 6 per 300 calories.