Comparing Nutrients in 100 grams Canned Bamboo Shoots VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	0.66% 19kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.48% 3.22g	3.15% 4.1g	130g per day for Men 19-50 years
Sugars	2.6% 1.9g	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	3.7% 1.4g	NA	38g per day for Men 19-50 years
Protein	3.07% 1.72g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	7.36% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.54% 0.085mg	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	0.75% 3μg	14.8% 59μg	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	1.22% 1.1mg	43% 38.7mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	17.7% 0.16mg	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	4% 0.32mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	7.9% 0.18mg	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	3.57% 25mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 14.2 times more Vitamin B1, 9.6 times more Vitamin B2, 20.9 times more Vitamin B3, 4 times more Vitamin B5, 19.7 times more Vitamin B9 and 35.2 times more Vitamin C than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Bamboo Shoots vs Sprouted Kidney Beans:

• Canned Bamboo Shoots, Solids have 1.6 times more Zinc than Raw Sprouted Kidney Beans.
• While Raw Sprouted Kidney Beans contain 2.1 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 1.5 times more Phosphorus and 2.3 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids and Raw Sprouted Kidney Beans have similar amounts of Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Kidney Beans contain 1.5 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Protein than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Sprouted Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.