Comparing Nutrients in 5 ounces Canned Bamboo Shoots VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.56g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	4.35% 2.44g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.27% 0.12mg	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	1.06% 4.25μg	21% 83.6μg	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	1.73% 1.56mg	61% 55mg	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	5.95% 0.89mg	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

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	25% 0.23mg	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	5.67% 0.45mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	11.2% 0.26mg	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	5.06% 35.4mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.47% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 14.2 times more Vitamin B1, 9.6 times more Vitamin B2, 20.9 times more Vitamin B3, 4 times more Vitamin B5, 19.7 times more Vitamin B9 and 35.2 times more Vitamin C than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 2.1 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus and 2.3 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids and Raw Sprouted Kidney Beans have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Kidney Beans contain 1.5 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Protein than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.