Comparing Nutrients in 7 ounces Boiled Bamboo Shoots with Salt VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots with Salt	43%	14%	43%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Boiled Bamboo Shoots with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	0.75% 22kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.32% 3g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.05% 0.04mg	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	0.99% 3.97μg	67% 268μg	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	54% 48.4mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots with Salt	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	23% 0.21mg	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	5.95% 0.48mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	12% 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	5.67% 39.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.14% 190g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots with Salt VS Cooked Frozen Asparagus with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Bamboo Shoots with Salt versus 7 oz of Cooked Frozen Asparagus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Bamboo Shoots with Salt vs Cooked Frozen Asparagus with Salt:

• 7 ounces of Boiled Bamboo Shoots with Salt have 4.9 times more Vitamin B6 than Cooked Frozen Asparagus with Salt.
• While 7 oz of Boiled Frozen Asparagus, drained with Salt contain more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 67.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots with Salt.
• 7 ounces of Boiled Bamboo Shoots with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 7 ounces of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• Both Boiled and Drained Bamboo Shoots with Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Bamboo Shoots with Salt vs Cooked Frozen Asparagus with Salt:

• 7 ounces of Boiled Bamboo Shoots with Salt have 3.1 times more Potassium than Cooked Frozen Asparagus with Salt.
• While 7 oz of Boiled Frozen Asparagus, drained with Salt contain 1.3 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus and 9.8 times more Selenium than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled Bamboo Shoots with Salt and Cooked Frozen Asparagus with Salt contain similar levels of Manganese, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Boiled Bamboo Shoots with Salt lack sufficient amounts of Magnesium and Selenium
• Both Boiled and Drained Bamboo Shoots with Salt as well as Boiled Frozen Asparagus, drained with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Asparagus, drained with Salt contain 1.6 times more Fiber and 1.9 times more Protein than Boiled and Drained Bamboo Shoots with Salt.
• Both Boiled and Drained Bamboo Shoots with Salt as well as Boiled Frozen Asparagus, drained with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate in seven ounces.