Comparing Nutrients in 500 calories Canned Bamboo Shoots VS Boiled Young Lima Beans

Weight per 500 calories

• Canned Bamboo Shoots: 2632g
• Boiled Young Lima Beans: 407g

Boiled and Drained Young Lima Beans have 6.5 times more energy per unit of mass than Canned Bamboo Shoots, Solids, which is average in comparison to other foods. Canned Bamboo Shoots having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Bamboo Shoots or Boiled Young Lima Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Canned Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	74% 96g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	9.14% 6.63g	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	97% 37g	57.8% 22g	38g per day for Men 19-50 years
Protein	81% 45.3g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	6.78% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	47.4% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.58mg	60.4% 0.78mg	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	19.7% 79μg	26.4% 106μg	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	32% 29mg	45.6% 41mg	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	111% 16.6mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	21% 211mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	138% 1.24mg	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	105% 8.42mg	124% 9.96mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	71.6% 301mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	221% 5.1mg	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	94% 658mg	75.5% 528mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	14.8% 8.13μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	67% 2482g	7.38% 273g	3700g per day for Men 19-50 years

Canned Bamboo Shoots VS Boiled Young Lima Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Bamboo Shoots or Boiled Young Lima Beans?

Lets compare vitamin content per 500 calories of Canned Bamboo Shoots vs Boiled Young Lima Beans:

• 500 calories of Canned Bamboo Shoots have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 29.1 times more Vitamin E than Boiled Young Lima Beans.
• While 500 kcal of Boiled and Drained Young Lima Beans contain 1.3 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Young Lima Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin K
• 500 calories of Boiled Young Lima Beans have insufficient amounts of Vitamin E
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Bamboo Shoots vs Boiled Young Lima Beans:

• 500 calories of Canned Bamboo Shoots have 1.6 times more Calcium, 2.4 times more Copper, 1.2 times more Phosphorus, 1.6 times more Selenium, 2.7 times more Sodium, 5.3 times more Zinc and 9.1 times more Water than Boiled Young Lima Beans.
• While 500 kcal of Boiled and Drained Young Lima Beans contain 2.9 times more Magnesium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Young Lima Beans contain similar levels of Iron, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Bamboo Shoots have 8.1 times more Fat, 3.5 times more Omega 3, 9.4 times more Omega 6, 7.5 times more Sugars, 1.7 times more Fiber and 1.6 times more Protein than Boiled Young Lima Beans.
• Both Canned Bamboo Shoots and Boiled Young Lima Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Young Lima Beans provide inadequate amounts of Omega 6