Comparing Nutrients in 7 ounces Bamboo Shoots VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bamboo Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.94% 10.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	4.02% 2.9g	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	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	26.7% 0.35mg	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	3.47% 14μg	46.6% 187μg	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	8.8% 7.94mg	151% 136mg	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	13.2% 2mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	7.94% 0.071mg	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	12.4% 0.99mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	22% 0.51mg	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	16.7% 117mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Bamboo Shoots VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Bamboo Shoots versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bamboo Shoots vs Frozen Broccoli Spears:

• 7 ounces of Bamboo Shoots have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 13.4 times more Vitamin B9, 17.1 times more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Raw Bamboo Shoots.
• 7 ounces of Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Raw Bamboo Shoots as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bamboo Shoots vs Frozen Broccoli Spears:

• 7 ounces of Bamboo Shoots have 5.3 times more Copper, 2.1 times more Potassium and 3.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 1.4 times more Iron, 5.3 times more Magnesium and 2.4 times more Selenium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Frozen Broccoli Spears contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bamboo Shoots have 2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 6.3 times more Omega 3 and 1.4 times more Fiber than Raw Bamboo Shoots.
• Both Bamboo Shoots and Frozen Broccoli Spears offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Bamboo Shoots provide inadequate amounts of Omega 3
• Both Raw Bamboo Shoots as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Bamboo Shoots VS Frozen Broccoli Spears

What are the health benefits of Bamboo Shoots compared to Frozen Broccoli Spears?

Bamboo shoots are low in calories and a good source of fiber, vitamins, and minerals such as potassium and manganese. They also contain antioxidants and have been linked to improved digestion and heart health. On the other hand, frozen broccoli spears are rich in vitamin C, vitamin K, and fiber, and have been associated with reduced inflammation and improved bone health. Both bamboo shoots and frozen broccoli spears are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Bamboo Shoots or Frozen Broccoli Spears?

Both bamboo shoots and frozen broccoli spears are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to bamboo shoots. Therefore, including more frozen broccoli spears in your diet may help you lose weight more easily. Remember to pair them with a variety of other nutrient-dense foods for a balanced diet.

Should I eat more Bamboo Shoots or more Frozen Broccoli Spears to gain more muscles while training consistently?

Both bamboo shoots and frozen broccoli spears are good sources of plant-based protein, which is essential for muscle growth and repair. However, frozen broccoli spears have a slightly higher protein content than bamboo shoots. Additionally, broccoli is also rich in vitamins, minerals, and antioxidants that can support overall health and performance. Therefore, including more frozen broccoli spears in your diet may be beneficial for muscle gain while training consistently.

What is the environmental impact of producing Bamboo Shoots compared to Frozen Broccoli Spears?

Bamboo shoots have a lower environmental impact compared to frozen broccoli spears. Bamboo is a fast-growing plant that requires minimal water and pesticides to grow, making it a more sustainable option. Additionally, bamboo forests help to absorb carbon dioxide and release oxygen, contributing to a healthier environment. On the other hand, broccoli production requires more water, land, and energy, as well as the use of pesticides and fertilizers, which can have a greater environmental impact.