Comparing Nutrients in 5 ounces Canned Bamboo Shoots VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Bamboo Shoots	Carrots	Recommended Dietary Allowance
Energy	0.93% 27kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.35% 2.44g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Carrots	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	3.34% 113mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 835 times more Vitamin A, 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 7 times more Vitamin B3, 3 times more Vitamin B5, 6.3 times more Vitamin B9, 5.4 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids and Raw Carrots have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
• Both Canned Bamboo Shoots, Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Bamboo Shoots, Solids have 2.5 times more Copper and 2.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium, 3 times more Magnesium, 1.4 times more Phosphorus, 4 times more Potassium and 9.9 times more Sodium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids and Raw Carrots have similar amounts of Iron, Manganese and Water per 5 oz.
• Both Canned Bamboo Shoots, Solids as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Bamboo Shoots, Solids have 13.5 times more Omega 3 and 1.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.2 times more Energy, 3 times more Carbohydrate, 2.5 times more Sugars and 2 times more Fiber than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots, Solids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.