Comparing Nutrients in 1 kilogram Boiled Bamboo Shoots with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots with Salt	43%	14%	43%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Boiled Bamboo Shoots with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	3.8% 110kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	26.3% 10g	26.3% 10g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	75.4% 0.98mg	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	5% 20μg	213% 850μg	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	183% 165mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	119% 1.07mg	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	30% 2.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	66% 1.52mg	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	28.6% 200mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	26% 959g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots with Salt VS Canned Asparagus with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Bamboo Shoots with Salt versus 1 kg of Canned Asparagus with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Bamboo Shoots with Salt vs Canned Asparagus with Liquids:

• 1 kg of Canned Asparagus Solids and Liquids contains more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5, 42.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled Bamboo Shoots with Salt and Canned Asparagus with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Bamboo Shoots with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Bamboo Shoots with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Bamboo Shoots with Salt vs Canned Asparagus with Liquids:

• 1 kilogram of Boiled Bamboo Shoots with Salt has 3.1 times more Potassium and 9.2 times more Sodium than Canned Asparagus with Liquids.
• While 1 kg of Canned Asparagus Solids and Liquids contains 1.3 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 4 times more Selenium than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled Bamboo Shoots with Salt and Canned Asparagus with Liquids contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Bamboo Shoots with Salt lack sufficient amounts of Magnesium and Selenium
• Both Boiled and Drained Bamboo Shoots with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Bamboo Shoots with Salt and Canned Asparagus Solids and Liquids have similar amounts of macro-nutrients per 1 kg
• Both Boiled Bamboo Shoots with Salt and Canned Asparagus with Liquids offer comparable quantities of Fiber and Protein per one kilogram.
• Both Boiled and Drained Bamboo Shoots with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in one kilogram.