Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Frozen Chopped Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Energy	8.97% 260kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	40% 52g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	41.4% 30g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	50% 28g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	185% 2.4mg	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	168% 670μg	17.5% 70μg	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	627% 564mg	44.4% 40mg	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	81.3% 12mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Calcium	56% 560mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	211% 1.9mg	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	101% 8.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	114% 2.62mg	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	71.4% 500mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	100% 11mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bamboo Shoots per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Bamboo Shoots:

• 1 kilogram of Frozen Chopped Broccoli has 52 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 9.6 times more Vitamin B9, 14.1 times more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Bamboo Shoots.
• While 1 kg of Raw Bamboo Shoots contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Bamboo Shoots:

• 1 kilogram of Frozen Chopped Broccoli has 4.3 times more Calcium, 1.6 times more Iron, 6 times more Magnesium and 3.5 times more Selenium than Bamboo Shoots.
• While 1 kg of Raw Bamboo Shoots contains 5 times more Copper, 2.5 times more Potassium and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bamboo Shoots contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 5.3 times more Omega 3 and 1.4 times more Fiber than Bamboo Shoots.
• While 1 kg of Raw Bamboo Shoots contains 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bamboo Shoots offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in one kilogram.