Comparing Nutrients in 500 calories Bamboo Shoots VS Boiled Royal Red Kidney Beans

Weight per 500 calories

• Bamboo Shoots: 1852g
• Boiled Royal Red Kidney Beans: 407g

Boiled Royal Red Kidney Beans have 4.6 times more energy per unit of mass than Raw Bamboo Shoots, which is average in comparison to other foods. Bamboo Shoots having very low energy density.

Discover which food has more nutrients per 500 calories - Bamboo Shoots or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Bamboo Shoots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	68.3% 89g	130g per day for Men 19-50 years
Sugars	76.6% 55.6g	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	107% 40.7g	99% 38g	38g per day for Men 19-50 years
Protein	86% 48g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.78mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.44mg	32.5% 0.42mg	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	32.4% 130μg	75.2% 301μg	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	82.3% 74mg	5.42% 4.88mg	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	123% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 241mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	391% 3.5mg	118% 1.07mg	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	116% 9.26mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	45% 1.04mg	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	156% 1093mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	290% 9870mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	4.94% 74mg	1.36% 20.3mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	7.36% 272g	3700g per day for Men 19-50 years

Bamboo Shoots VS Boiled Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bamboo Shoots or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Bamboo Shoots vs Boiled Royal Red Kidney Beans:

• 500 calories of Bamboo Shoots have 7.2 times more Vitamin B1, 4.8 times more Vitamin B2, 5 times more Vitamin B3, 3.3 times more Vitamin B5, 10.5 times more Vitamin B6 and 15.2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 2.3 times more Vitamin B9 than Raw Bamboo Shoots.
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Bamboo Shoots as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bamboo Shoots vs Boiled Royal Red Kidney Beans:

• 500 calories of Bamboo Shoots have 1.3 times more Calcium, 3.3 times more Copper, 4.7 times more Manganese, 1.9 times more Phosphorus, 6.4 times more Potassium, 3 times more Selenium, 5.6 times more Zinc and 6.2 times more Water than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 3.1 times more Magnesium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Royal Red Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bamboo Shoots have 1.6 times more Omega 3, 14.4 times more Omega 6 and 1.2 times more Protein than Boiled Royal Red Kidney Beans.
• Both Bamboo Shoots and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6