Comparing Nutrients in 500 calories Boiled Bamboo Shoots with Salt VS Tomatoes

Weight per 500 calories

• Boiled Bamboo Shoots with Salt: 4546g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Boiled and Drained Bamboo Shoots with Salt, which is very low in comparison to other foods. Boiled Bamboo Shoots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Bamboo Shoots with Salt or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots with Salt	43%	14%	43%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Bamboo Shoots with Salt	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.24% 2.3g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	42.6% 0.68g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	124% 69.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots with Salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots with Salt	Tomatoes	Recommended Dietary Allowance
Calcium	54.5% 545mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	136% 11mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	138% 3.17mg	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	130% 909mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	713% 24227mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	727% 10909mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	194% 21.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	118% 4360g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Bamboo Shoots with Salt vs Tomatoes:

• Boiled and Drained Bamboo Shoots with Salt have 4.3 times more Vitamin B2, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled and Drained Bamboo Shoots with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Bamboo Shoots with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Bamboo Shoots with Salt vs Tomatoes:

• Boiled and Drained Bamboo Shoots with Salt have 2 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 3.7 times more Potassium, more Selenium, 78.5 times more Sodium, 4.5 times more Zinc and 1.7 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Magnesium than Boiled and Drained Bamboo Shoots with Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Bamboo Shoots with Salt have 1.8 times more Fat, 3 times more Saturated Fat, 8.2 times more Omega 3, 1.7 times more Omega 6, 1.4 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Carbohydrate than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled and Drained Bamboo Shoots with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Bamboo Shoots with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.