Comparing Nutrients in 7 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	0.82% 24kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.93% 3.8g	6.26% 8.14g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	5.42% 3.04g	15% 8.33g	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	3.3% 0.04mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13% 0.17mg	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	0.99% 3.97μg	29.3% 117μg	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	85.3% 76.8mg	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	2.4% 24mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	35% 0.32mg	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	5.95% 0.48mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	15.7% 0.36mg	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	5.67% 39.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.14% 190g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots VS Sprouted Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Bamboo Shoots versus 7 oz of Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Bamboo Shoots vs Sprouted Kidney Beans:

• 7 oz of 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 Bamboo Shoots and Sprouted Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Bamboo Shoots vs Sprouted Kidney Beans:

• 7 ounces of Boiled Bamboo Shoots have 2.9 times more Potassium than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 1.9 times more Copper, 3.4 times more Iron, 7 times more Magnesium, 1.6 times more Manganese and 1.9 times more Phosphorus than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Sprouted Kidney Beans contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Bamboo Shoots as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Kidney Beans contain 11.3 times more Omega 3, 2.1 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Bamboo Shoots.
• 7 ounces of Boiled Bamboo Shoots provide inadequate amounts of Omega 3 and Carbohydrate
• Both Boiled and Drained Bamboo Shoots as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.