Comparing Nutrients in 14 ounces Canned Bamboo Shoots VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.83% 12.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	16.4% 12g	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	14.6% 5.56g	23% 8.73g	38g per day for Men 19-50 years
Protein	12% 6.83g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	73.3% 0.95mg	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	2.98% 12μg	6.95% 27.8μg	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	4.85% 4.37mg	17.6% 16mg	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	16.7% 2.5mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	83.8% 0.75mg	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	16% 1.27mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	45.2% 1.04mg	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	14% 99mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10% 374g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Bamboo Shoots VS Bamboo Shoots per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Bamboo Shoots versus 14 oz of Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Bamboo Shoots vs Bamboo Shoots:

• 14 oz of Raw Bamboo Shoots contain 5.8 times more Vitamin B1, 2.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 3.6 times more Vitamin C and 1.6 times more Vitamin E than Canned Bamboo Shoots, Solids.
• 14 ounces of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Bamboo Shoots, Solids as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Bamboo Shoots vs Bamboo Shoots:

• 14 oz of Raw Bamboo Shoots contain 1.7 times more Copper, 1.6 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 6.7 times more Potassium and 1.7 times more Zinc than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Bamboo Shoots contain similar levels of Water per 14 ounces.
• Both Canned Bamboo Shoots, Solids as well as Raw Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Bamboo Shoots contain 1.6 times more Carbohydrate, 1.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.