Comparing Nutrients in 14 ounces Boiled Bamboo Shoots VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	5.86% 7.62g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	11% 6.07g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 7.94μg	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	0% 0mg	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	NA	26.5% 3.97mg	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 Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	12% 0.95mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	11.3% 79.4mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10.3% 381g	9.76% 361g	3700g per day for Men 19-50 years

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

• Raw Bamboo Shoots contain 7.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Bamboo Shoots contain 2.3 times more Copper, 2.1 times more Iron, 2.3 times more Manganese, 3 times more Phosphorus, 2 times more Selenium and 2.3 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Raw Bamboo Shoots have similar amounts of Calcium, Potassium and Water per 14 oz.
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots have insufficient amounts of Magnesium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Bamboo Shoots contain 1.3 times more Omega 3, 2.7 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.