Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Valencia Oranges	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	17% 490kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	14.8% 19g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.8% 25g	26.3% 10g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	5% 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	539% 485mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	91% 0.82mg	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	11.3% 0.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	49% 1.13mg	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	24.3% 170mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	26% 959g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Bamboo Shoots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Boiled Bamboo Shoots:

• 1 kilogram of Valencia Oranges has 4.4 times more Vitamin B1, 3.8 times more Vitamin B5, 19.5 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots.
• While 1 kg of Boiled and Drained Bamboo Shoots contains 1.3 times more Vitamin B2 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Boiled Bamboo Shoots:

• 1 kilogram of Valencia Oranges has 3.3 times more Calcium and 3.3 times more Magnesium than Boiled Bamboo Shoots.
• While 1 kg of Boiled and Drained Bamboo Shoots contains 2.2 times more Copper, 2.7 times more Iron, 4.9 times more Manganese, 3 times more Potassium and 7.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Bamboo Shoots contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Boiled Bamboo Shoots lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 6.2 times more Carbohydrate and 2.5 times more Fiber than Boiled Bamboo Shoots.
• While 1 kg of Boiled and Drained Bamboo Shoots contains 1.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• 1 kilogram of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• Both Raw Valencia Oranges as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.