Comparing Nutrients in 500 calories Boiled Kidney Beans VS Bamboo Shoots

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Bamboo Shoots: 1852g

Boiled Kidney Beans have 4.7 times more energy per 100g than Bamboo Shoots. It has average energy density when compared to other foods. Raw Bamboo Shoots having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Bamboo Shoots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	74% 96g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	76.6% 55.6g	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	66.3% 25g	107% 40.7g	38g per day for Men 19-50 years
Protein	61% 34g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.06% 18.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	231% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	59.6% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	342% 4.44mg	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	128% 512μg	32.4% 130μg	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	5.25% 4.72mg	82.3% 74mg	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	0.79% 0.12mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	13.8% 138mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	391% 3.5mg	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	109% 8.74mg	116% 9.26mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	211% 4.85mg	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	77.6% 543mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	290% 9870mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	7.12% 264g	45.5% 1685g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B9 and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 4.4 times more Vitamin B1, 5.7 times more Vitamin B2, 4.9 times more Vitamin B3, 3.4 times more Vitamin B5, 9.4 times more Vitamin B6, 15.7 times more Vitamin C and 156.8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled All Types Kidney Beans have 3 times more Magnesium than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.7 times more Calcium, 4.1 times more Copper, 2.9 times more Manganese, 2 times more Phosphorus, 6.2 times more Potassium, 3.4 times more Selenium, 5.2 times more Zinc and 6.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Bamboo Shoots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3 than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2.8 times more Fat, 5 times more Omega 6, 44.1 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Bamboo Shoots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.