Comparing Nutrients in 100 grams Sprouted Kidney Beans VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Energy	1% 29kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	4% 5.2g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	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	31% 0.37mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	18.5% 0.24mg	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	14.8% 59μg	1.75% 7μg	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	43% 38.7mg	4.44% 4mg	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	6.67% 1mg	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

	Sprouted Kidney Beans	Bamboo Shoots	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	21% 0.19mg	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	10% 0.81mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	11.4% 0.26mg	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	5.3% 37mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.46% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sprouted Kidney Beans have 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5, 8.4 times more Vitamin B9 and 9.7 times more Vitamin C than Bamboo Shoots.
• While 100 g of Raw Bamboo Shoots contain 2.8 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• 100 grams of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Raw Sprouted Kidney Beans as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sprouted Kidney Beans have 1.6 times more Iron and 7 times more Magnesium than Bamboo Shoots.
• While 100 g of Raw Bamboo Shoots contain 1.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium and 2.8 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Bamboo Shoots contain similar levels of Copper and Water per 100 grams.
• 100 grams of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Sprouted Kidney Beans as well as Raw Bamboo Shoots lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Kidney Beans have 8.5 times more Omega 3 and 1.6 times more Protein than Bamboo Shoots.
• While 100 g of Raw Bamboo Shoots contain 1.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• 100 grams of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Raw Sprouted Kidney Beans as well as Raw Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in 100 grams.