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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	2.1% 2.72g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	NA	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	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	3.87% 2.17g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.094mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	0.71% 2.83μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	4.25% 0.34mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	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	4.05% 28.3mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.47% 129g	3700g per day for Men 19-50 years

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

• Raw Sprouted Kidney Beans contain 18.5 times more Vitamin B1, 5 times more Vitamin B2, 9.7 times more Vitamin B3, 5.6 times more Vitamin B5, 29.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Raw Sprouted Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Bamboo Shoots 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 Boiled Bamboo Shoots vs Sprouted Kidney Beans:

• Boiled and Drained Bamboo Shoots have 2.9 times more Potassium than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 1.4 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Selenium than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Raw Sprouted Kidney Beans have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Kidney Beans contain 2.4 times more Energy, 11.3 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Raw Sprouted Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.