Comparing Nutrients in 7 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	1.3% 37.7kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	9.43% 37.7μg	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	2.43% 2.2mg	13% 11.7mg	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	8.33% 1.25mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.94% 0.64mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	12.3% 0.28mg	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	7.1% 49.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Canned Bamboo Shoots, Solids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.
• Both Canned Bamboo Shoots, Solids as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.