Comparing Nutrients in 14 ounces Canned Bamboo Shoots VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Bamboo Shoots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.73% 0.29g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12% 6.83g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	16.7% 2.5mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 374g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Canned Bamboo Shoots have 8 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 7.2 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Canned Bamboo Shoots, Solids.
• 14 ounces of Canned Bamboo Shoots have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Canned Bamboo Shoots, Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Bamboo Shoots have 2.7 times more Manganese, 1.3 times more Phosphorus and 3.8 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 4.3 times more Calcium, 4.2 times more Iron, 3 times more Magnesium, 2.6 times more Potassium and 31.6 times more Sodium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Stewed Canned Tomatoes contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Canned Bamboo Shoots lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Canned Bamboo Shoots, Solids as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Bamboo Shoots have 1.4 times more Fiber and 1.9 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Carbohydrate and 1.9 times more Sugars than Canned Bamboo Shoots, Solids.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Canned Bamboo Shoots, Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.