Comparing Nutrients in 7 ounces Boiled Bamboo Shoots VS Boiled Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Boiled Young Lima Beans	22%	2%	76%

Macro Nutrients

	Boiled Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Energy	0.82% 24kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.65% 0.64g	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	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.2% 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	36% 47g	130g per day for Men 19-50 years
Sugars	NA	4.46% 3.23g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.5% 0.38mg	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	13% 51.6μg	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	22.3% 20mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Boiled Young Lima Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	67.3% 0.61mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	108% 2.5mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5.14% 190g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots VS Boiled Young Lima Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Bamboo Shoots vs Boiled Young Lima Beans:

• 7 oz of Boiled and Drained Young Lima Beans contain 7 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• 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 Boiled and Drained Young Lima 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 Boiled Young Lima Beans:

• 7 ounces of Boiled Bamboo Shoots have 1.4 times more Water than Boiled Young Lima Beans.
• While 7 oz of Boiled and Drained Young Lima Beans contain 2.7 times more Calcium, 3.7 times more Copper, 10.2 times more Iron, 24.7 times more Magnesium, 11.1 times more Manganese, 6.5 times more Phosphorus, 5 times more Selenium and 1.7 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Boiled Young Lima Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Lima Beans contain 10.3 times more Energy, 3.3 times more Omega 3, 12.3 times more Carbohydrate, 5.4 times more Fiber and 4.5 times more Protein than Boiled and Drained Bamboo Shoots.
• 7 ounces of Boiled Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Young Lima Beans provide inadequate amounts of Omega 6 in seven ounces.