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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.95% 0.16g	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	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	NA	5.87% 4.25g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	26% 0.34mg	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	2.5% 9.92μg	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	6.3% 5.67mg	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	9.45% 1.4mg	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

	Boiled Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	30% 0.27mg	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	8.86% 0.71mg	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	16% 0.37mg	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	12% 83.6mg	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	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Sprouted Kidney Beans have 2.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 6.7 times more Vitamin B9 and 8.9 times more Vitamin C than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 2.6 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Sprouted Kidney Beans have 1.8 times more Iron and 7.7 times more Magnesium than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 1.3 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 2.5 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots contain similar levels of Copper and Water per five ounces.
• 5 ounces of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Kidney Beans have 9.7 times more Omega 3 and 1.9 times more Protein than Bamboo Shoots.
• Both Boiled Sprouted Kidney Beans and Bamboo Shoots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in five ounces.