Comparing Nutrients in 300 calories Canned Bamboo Shoots VS Bamboo Shoots

Weight per 300 calories

• Canned Bamboo Shoots: 1579g
• Bamboo Shoots: 1111g

Raw Bamboo Shoots have 1.4 times more energy per unit of mass than Canned Bamboo Shoots, Solids, which is very low in comparison to other foods. Canned Bamboo Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Bamboo Shoots or Bamboo Shoots?

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	7.45% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	41% 30g	46% 33.3g	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	58% 22g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	48.5% 27g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.2% 0.41mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	205% 2.67mg	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	12% 47.4μg	19.4% 77.8μg	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	19.3% 17.4mg	49.4% 44.4mg	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	66.3% 9.95mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Calcium	12.6% 126mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	235% 2.1mg	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	63% 5.05mg	69.4% 5.56mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	127% 2.9mg	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	56.4% 395mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	37% 1263mg	174% 5922mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	93% 10.3mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	40.3% 1489g	27.3% 1011g	3700g per day for Men 19-50 years

Canned Bamboo Shoots VS Bamboo Shoots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Bamboo Shoots or Bamboo Shoots?

Lets compare vitamin content per 300 calories of Canned Bamboo Shoots vs Bamboo Shoots:

• 300 kcal of Raw Bamboo Shoots contain 4.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Bamboo Shoots provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 300 calories.
• Both Canned Bamboo Shoots, Solids as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Bamboo Shoots vs Bamboo Shoots:

• 300 calories of Canned Bamboo Shoots have 1.9 times more Magnesium, 2.5 times more Sodium and 1.5 times more Water than Bamboo Shoots.
• While 300 kcal of Raw Bamboo Shoots contain 1.7 times more Phosphorus and 4.7 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Bamboo Shoots contain similar levels of Calcium, Copper, Iron, Manganese, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Bamboo Shoots have 1.9 times more Fat, 1.9 times more Omega 3 and 1.9 times more Omega 6 than Bamboo Shoots.
• Both Canned Bamboo Shoots and Bamboo Shoots offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 calories.