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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%
Boiled Bamboo Shoots with Salt	43%	14%	43%

Macro Nutrients

	Boiled Sprouted Kidney Beans with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	1.66% 2.15g	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	NA	3.73% 1.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.87% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.7% 0.14mg	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	16.7% 66.6μg	0.71% 2.83μg	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	56% 50.5mg	0% 0mg	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 Sprouted Kidney Beans with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	13% 0.12mg	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	15.8% 1.26mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	6.96% 0.16mg	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	7.7% 54mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans with Salt VS Boiled Bamboo Shoots with Salt per 5 oz

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

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

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 18.1 times more Vitamin B1, 5.5 times more Vitamin B2, 10.1 times more Vitamin B3, 5.8 times more Vitamin B5, 23.5 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Bamboo Shoots with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Bamboo Shoots with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Bamboo Shoots with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sprouted Kidney Beans with Salt vs Boiled Bamboo Shoots with Salt:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 2.1 times more Copper, 3.7 times more Iron, 7.7 times more Magnesium, 1.8 times more Manganese and 1.9 times more Phosphorus than Boiled Bamboo Shoots with Salt.
• While 5 oz of Boiled and Drained Bamboo Shoots with Salt contain 2.7 times more Potassium than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Bamboo Shoots with Salt contain similar levels of Sodium, Zinc and Water per five ounces.
• 5 ounces of Boiled Bamboo Shoots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Bamboo Shoots with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 12.9 times more Omega 3, 3.1 times more Carbohydrate and 3.2 times more Protein than Boiled Bamboo Shoots with Salt.
• 5 ounces of Boiled Bamboo Shoots with Salt provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Bamboo Shoots with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.