Comparing Nutrients in 5 ounces Cauliflower VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Cauliflower	Bamboo Shoots	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	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	0.13% 0.023g	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	5.4% 7.04g	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	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	5.9% 0.071mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Bamboo Shoots	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	8.9% 62.4mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Bamboo Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower 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 Cauliflower vs Bamboo Shoots:

• 5 ounces of Cauliflower have 4.1 times more Vitamin B5, 8.1 times more Vitamin B9, 12.1 times more Vitamin C and more Vitamin K than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 3 times more Vitamin B1, 1.3 times more Vitamin B6 and 12.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Bamboo Shoots provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Bamboo Shoots:

• 5 ounces of Cauliflower have 1.7 times more Calcium, 5 times more Magnesium and 7.5 times more Sodium than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 4.9 times more Copper, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 4.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Bamboo Shoots contain similar levels of Iron and Water per five ounces.
• 5 ounces of Bamboo Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Cauliflower as well as Raw Bamboo Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Bamboo Shoots contain 1.6 times more Sugars and 1.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Bamboo Shoots offer comparable quantities of Carbohydrate and Fiber per five ounces.
• Both Raw Cauliflower as well as Raw Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.