Comparing Nutrients in 5 ounces Canned Bamboo Shoots VS 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	0.93% 27kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.56g	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	5.22% 2g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	1.87% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.7% 0.14mg	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	1.06% 4.25μg	0.71% 2.83μg	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	1.73% 1.56mg	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	5.95% 0.89mg	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	1.13% 11.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13% 0.12mg	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	5.67% 0.45mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	6.96% 0.16mg	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	5.06% 35.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Bamboo Shoots VS Boiled Bamboo Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Bamboo Shoots versus 5 oz of Boiled Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Bamboo Shoots vs Boiled Bamboo Shoots:

• 5 ounces of Canned Bamboo Shoots have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Boiled Bamboo Shoots.
• While 5 oz of Boiled and Drained Bamboo Shoots contain 1.9 times more Vitamin B2 than Canned Bamboo Shoots, Solids.
• 5 ounces of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Bamboo Shoots vs Boiled Bamboo Shoots:

• 5 ounces of Canned Bamboo Shoots have 1.4 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Boiled Bamboo Shoots.
• While 5 oz of Boiled and Drained Bamboo Shoots contain 6.7 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Bamboo Shoots contain similar levels of Water per five ounces.
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Bamboo Shoots have 1.7 times more Carbohydrate and 1.4 times more Fiber than Boiled Bamboo Shoots.
• Both Canned Bamboo Shoots and Boiled Bamboo Shoots offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.