Comparing Nutrients in 500 calories Bamboo Shoots VS Boiled Bamboo Shoots

Weight per 500 calories

• Bamboo Shoots: 1852g
• Boiled Bamboo Shoots: 4167g

Bamboo Shoots have 2.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	9.45% 9.17g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	74% 96g	61.5% 80g	130g per day for Men 19-50 years
Sugars	76.6% 55.6g	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	107% 40.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	86% 48g	114% 63.8g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.78mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 3mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.44mg	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	32.4% 130μg	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	82.3% 74mg	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	123% 18.5mg	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

	Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	24% 241mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	391% 3.5mg	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	116% 9.26mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	156% 1093mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	290% 9870mg	653% 22208mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	4.94% 74mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	108% 3997g	3700g per day for Men 19-50 years

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

• Raw Bamboo Shoots have 3.3 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 1.6 times more Vitamin B2 than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Boiled and Drained Bamboo Shoots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Bamboo Shoots as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Bamboo Shoots have 1.3 times more Phosphorus than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 2.1 times more Calcium, 2.3 times more Magnesium, 2.3 times more Potassium, 2.3 times more Sodium and 2.4 times more Water than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Boiled and Drained Bamboo Shoots have similar amounts of Copper, Iron, Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Bamboo Shoots have 1.2 times more Carbohydrate than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 1.7 times more Fat, 1.7 times more Saturated Fat, 1.7 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Protein than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Boiled and Drained Bamboo Shoots have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Bamboo Shoots as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.