Comparing Nutrients in 5 ounces Bamboo Shoots VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.67% 7.37g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	3.2% 2.3g	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	8.2% 3.1g	20% 7.65g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21% 0.27mg	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	2.5% 9.92μg	9.2% 37μg	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	6.3% 5.67mg	16% 14.3mg	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	9.45% 1.4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	48% 0.43mg	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	8.86% 0.71mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	77% 1.77mg	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	12% 83.6mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Bamboo Shoots VS Boiled Young Lima Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Bamboo Shoots versus 5 oz of Boiled Young Lima Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bamboo Shoots vs Boiled Young Lima Beans:

• 5 ounces of Bamboo Shoots have 1.2 times more Vitamin B6 and 7.1 times more Vitamin E than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B9, 2.5 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Young Lima Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Boiled Young Lima Beans have insufficient amounts of Vitamin E
• Both Raw Bamboo Shoots as well as Boiled and Drained Young Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bamboo Shoots vs Boiled Young Lima Beans:

• 5 ounces of Bamboo Shoots have 1.4 times more Zinc and 1.4 times more Water than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 2.5 times more Calcium, 1.6 times more Copper, 4.9 times more Iron, 24.7 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Selenium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Young Lima Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bamboo Shoots have 1.8 times more Sugars than Boiled Young Lima Beans.
• While 5 oz of Boiled and Drained Young Lima Beans contain 4.6 times more Energy, 2.5 times more Omega 3, 4.5 times more Carbohydrate, 2.5 times more Fiber and 2.6 times more Protein than Raw Bamboo Shoots.
• 5 ounces of Bamboo Shoots provide inadequate amounts of Energy and Omega 3
• Both Raw Bamboo Shoots as well as Boiled and Drained Young Lima Beans provide inadequate amounts of Omega 6 in five ounces.