Comparing Nutrients in 5 ounces Boiled Bamboo Shoots VS Bamboo Shoots

Macros Ratio

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

Macro Nutrients

	Boiled Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.1% 2.72g	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	NA	5.87% 4.25g	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	3.73% 1.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.094mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26% 0.34mg	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	0.71% 2.83μg	2.5% 9.92μg	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	6.3% 5.67mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Bamboo Shoots	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	30% 0.27mg	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	4.25% 0.34mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	16% 0.37mg	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	4.05% 28.3mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Bamboo Shoots contain 7.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• 5 ounces of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Raw Bamboo Shoots contain 2.3 times more Copper, 2.1 times more Iron, 2.3 times more Manganese, 3 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Bamboo Shoots contain similar levels of Potassium and Water per five ounces.
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Bamboo Shoots contain 2.7 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Boiled and Drained Bamboo Shoots.
• 5 ounces of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Bamboo Shoots as well as Raw Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.