Comparing Nutrients in 500 calories Canned Bamboo Shoots VS Boiled Bamboo Shoots

Weight per 500 calories

• Canned Bamboo Shoots: 2632g
• Boiled Bamboo Shoots: 4167g

Canned Bamboo Shoots have 1.6 times more energy per 100g than Boiled Bamboo Shoots. It has very low energy density when compared to other foods. Boiled and Drained Bamboo Shoots having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Bamboo Shoots or Boiled Bamboo Shoots?

Macros Ratio

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

Macro Nutrients

	Canned Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	9.45% 9.17g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	61.5% 80g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	97% 37g	110% 41.7g	38g per day for Men 19-50 years
Protein	81% 45.3g	114% 63.8g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.58mg	314% 4.1mg	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	19.7% 79μg	21% 83.3μg	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	32% 29mg	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	111% 16.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	21% 211mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	380% 3.4mg	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	105% 8.42mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	205% 4.7mg	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	94% 658mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	653% 22208mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	67% 2482g	108% 3997g	3700g per day for Men 19-50 years

Canned Bamboo Shoots VS Boiled Bamboo Shoots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Bamboo Shoots or Boiled Bamboo Shoots?

Lets compare vitamin content per 500 calories of Canned Bamboo Shoots vs Boiled Bamboo Shoots:

• 500 calories of Canned Bamboo Shoots have more Vitamin C than Boiled Bamboo Shoots.
• While 500 kcal of Boiled and Drained Bamboo Shoots contain 3 times more Vitamin B2 and 3.4 times more Vitamin B3 than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Bamboo Shoots provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Bamboo Shoots have insufficient amounts of Vitamin C
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Bamboo Shoots vs Boiled Bamboo Shoots:

• 500 kcal of Boiled and Drained Bamboo Shoots contain 2.4 times more Calcium, 1.3 times more Phosphorus, 10.5 times more Potassium, 1.3 times more Selenium and 1.6 times more Water than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Bamboo Shoots contain similar levels of Copper, Iron, Magnesium, Manganese, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Bamboo Shoots contain 1.4 times more Protein than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Bamboo Shoots offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Fiber per 500 calories.