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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.63% 4.7g	2.48% 3.22g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.9g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	3.07% 1.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	10.5% 0.14mg	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	11.8% 47μg	0.75% 3μg	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	39.6% 35.6mg	1.22% 1.1mg	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	4.2% 0.63mg	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	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	12.7% 0.11mg	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	11% 0.89mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	6.83% 0.16mg	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	5.43% 38mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans VS Canned Bamboo Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Sprouted Kidney Beans versus 100 g of Canned Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Sprouted Kidney Beans have 13.9 times more Vitamin B1, 10.5 times more Vitamin B2, 21.6 times more Vitamin B3, 4.1 times more Vitamin B5, 15.7 times more Vitamin B9 and 32.4 times more Vitamin C than Canned Bamboo Shoots.
• While 100 g of Canned Bamboo Shoots, Solids contain 1.5 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• 100 grams of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Sprouted Kidney Beans have 1.5 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Canned Bamboo Shoots.
• While 100 g of Canned Bamboo Shoots, Solids contain 1.5 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Canned Bamboo Shoots contain similar levels of Water per 100 grams.
• 100 grams of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Bamboo Shoots, Solids lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Sprouted Kidney Beans have 7.2 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Protein than Canned Bamboo Shoots.
• 100 grams of Canned Bamboo Shoots provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy and Omega 6 in 100 grams.