Comparing Nutrients in 500 calories California Red Kidney Beans VS Canned Bamboo Shoots

Weight per 500 calories

• California Red Kidney Beans: 152g
• Canned Bamboo Shoots: 2632g

California Red Kidney Beans have 17.4 times more energy per 100g than Canned Bamboo Shoots. It has high energy density when compared to other foods. Canned Bamboo Shoots, Solids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	California Red Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	7.57% 2.42g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	68.6% 49.7g	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	99% 37.7g	97% 37g	38g per day for Men 19-50 years
Protein	66% 37g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	275% 3.58mg	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	149% 597μg	19.7% 79μg	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	7.58% 6.8mg	32% 29mg	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	111% 16.6mg	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

	California Red Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	29.5% 295mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	333% 3mg	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	177% 14mg	105% 8.42mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	180% 4.13mg	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	87.7% 614mg	94% 658mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.48% 18g	67% 2482g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Canned Bamboo Shoots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Canned Bamboo Shoots:

• 500 calories of California Red Kidney Beans have 7.6 times more Vitamin B9 than Canned Bamboo Shoots.
• While 500 kcal of Canned Bamboo Shoots, Solids contain 2.1 times more Vitamin B2, 2 times more Vitamin B5, 5.9 times more Vitamin B6 and 4.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Bamboo Shoots provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Canned Bamboo Shoots:

• 500 calories of California Red Kidney Beans have 1.4 times more Calcium, 1.7 times more Iron and 2.3 times more Magnesium than Canned Bamboo Shoots.
• While 500 kcal of Canned Bamboo Shoots, Solids contain 1.8 times more Copper, 2.7 times more Manganese, 2.7 times more Selenium, 11.1 times more Sodium, 4.4 times more Zinc and 139.4 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Bamboo Shoots contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Bamboo Shoots, Solids contain 27.8 times more Fat, 5.6 times more Omega 3 and 48.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Bamboo Shoots offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6