Comparing Nutrients in 5 ounces Young Lima Beans VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Lima Beans	24%	7%	69%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Young Lima Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	5.52% 160kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	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	22% 28.6g	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	18.3% 6.95g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Young Lima Beans	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.2% 0.29mg	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	12% 48μg	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	37% 33mg	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	3.02% 0.45mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Lima Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	55.6% 4.45mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	27.5% 193mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.5% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Young Lima 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 Young Lima Beans vs Bamboo Shoots:

• 5 ounces of Young Lima Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9, 5.9 times more Vitamin C and more Vitamin K than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 3.1 times more Vitamin E than Raw Young Lima Beans.
• Both Young Lima Beans and Bamboo Shoots provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Young Lima 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 Young Lima Beans vs Bamboo Shoots:

• 5 ounces of Young Lima Beans have 2.6 times more Calcium, 1.7 times more Copper, 6.3 times more Iron, 19.3 times more Magnesium, 4.6 times more Manganese, 2.3 times more Phosphorus and 2.3 times more Selenium than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 1.4 times more Zinc and 1.3 times more Water than Raw Young Lima Beans.
• Both Young Lima Beans and Bamboo Shoots 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 Young Lima Beans have 4.2 times more Energy, 6.8 times more Omega 3, 3.9 times more Carbohydrate, 2.2 times more Fiber and 2.6 times more Protein than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 2 times more Sugars than Raw Young Lima Beans.
• 5 ounces of Bamboo Shoots provide inadequate amounts of Energy and Omega 3
• Both Raw Young Lima Beans as well as Raw Bamboo Shoots provide inadequate amounts of Omega 6 in five ounces.