Comparing Nutrients in 1 pound Boiled Bamboo Shoots VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Bamboo Shoots	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.57g	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	12% 4.54g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	12.4% 6.94g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	47.5% 0.62mg	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	2.27% 9.07μg	3.4% 13.6μg	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	5.54% 5mg	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% 2.86mg	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	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	57.5% 0.52mg	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	13.6% 1.1mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	31% 0.71mg	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	13% 91mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.8% 435g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Bamboo Shoots vs Canned Bamboo Shoots:

• Boiled and Drained Bamboo Shoots have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B3 than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Bamboo Shoots vs Canned Bamboo Shoots:

• Boiled and Drained Bamboo Shoots have 1.5 times more Calcium and 6.7 times more Potassium than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 1.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Canned Bamboo Shoots, Solids have similar amounts of Phosphorus and Water per 1 lb.
• Both Boiled and Drained Bamboo Shoots as well as Canned Bamboo Shoots, Solids have insufficient amounts of Magnesium and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Bamboo Shoots, Solids contain 1.8 times more Omega 3, 1.7 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained Bamboo Shoots.
• Both Boiled and Drained Bamboo Shoots and Canned Bamboo Shoots, Solids have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Bamboo Shoots as well as Canned Bamboo Shoots, Solids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.