Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18% 23.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	18.8% 13.6g	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	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	25% 14g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	83.7% 1.1mg	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	63.5% 254μg	7.94% 31.8μg	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	202% 182mg	20% 18mg	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	40% 6mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bamboo Shoots	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	96% 0.86mg	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	34.6% 2.77mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	51.7% 1.2mg	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	31.8% 222mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bamboo Shoots per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 1.7 times more Vitamin B5, 8 times more Vitamin B9, 10 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Bamboo Shoots.
• While 1 lb of Raw Bamboo Shoots contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bamboo Shoots provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium, 1.2 times more Iron and 4.3 times more Magnesium than Bamboo Shoots.
• While 1 lb of Raw Bamboo Shoots contains 5.6 times more Copper, 3.8 times more Potassium and 3.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bamboo Shoots contain similar levels of Manganese, Phosphorus and Water per one pound.
• 1 pound of Bamboo Shoots lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Broccoli as well as Raw Bamboo Shoots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Omega 3 and 1.4 times more Fiber than Bamboo Shoots.
• While 1 lb of Raw Bamboo Shoots contains 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Bamboo Shoots offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Bamboo Shoots provide inadequate amounts of Energy and Omega 6 in one pound.