Comparing Nutrients in 7 ounces Bamboo Shoots VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Cassava	3%	2%	95%

Macro Nutrients

	Bamboo Shoots	Cassava	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Cassava	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Cassava	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	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	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Bamboo Shoots VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Bamboo Shoots vs Cassava:

• 7 ounces of Bamboo Shoots have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.3 times more Vitamin E than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Vitamin B3, 3.9 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Bamboo Shoots.
• 7 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9
• 7 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Bamboo Shoots as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bamboo Shoots vs Cassava:

• 7 ounces of Bamboo Shoots have 1.9 times more Copper, 1.9 times more Iron, 2.2 times more Phosphorus, 2 times more Potassium, 3.2 times more Zinc and 1.5 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 7 times more Magnesium and 1.5 times more Manganese than Raw Bamboo Shoots.
• 7 ounces of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Bamboo Shoots as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bamboo Shoots have 1.8 times more Sugars, 1.2 times more Fiber and 1.9 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 5.9 times more Energy and 7.3 times more Carbohydrate than Raw Bamboo Shoots.
• 7 ounces of Bamboo Shoots provide inadequate amounts of Energy
• Both Raw Bamboo Shoots as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bamboo Shoots VS Cassava

What are the health benefits of Bamboo Shoots compared to Cassava?

Bamboo shoots are low in calories, high in fiber, and a good source of vitamins and minerals such as potassium, vitamin C, and manganese. They also contain antioxidants and have been linked to potential anti-inflammatory and anti-cancer properties. On the other hand, cassava is a starchy root vegetable that is a good source of carbohydrates but lacks the same nutritional profile as bamboo shoots. It is important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Bamboo Shoots or Cassava?

Both bamboo shoots and cassava are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, bamboo shoots are lower in calories and carbohydrates compared to cassava, making them a better choice for weight loss. Including a variety of vegetables in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

Should I eat more Bamboo Shoots or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both bamboo shoots and cassava are not particularly high in protein compared to other plant-based foods. For muscle growth, you may want to include protein-rich foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds in your diet. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to support muscle growth.

What is the environmental impact of producing Bamboo Shoots compared to Cassava?

Bamboo shoots have a lower environmental impact compared to cassava because bamboo is a fast-growing plant that requires minimal water, pesticides, and fertilizers to grow. Additionally, bamboo helps to prevent soil erosion and can be harvested sustainably without causing harm to the environment. On the other hand, cassava cultivation can lead to deforestation, soil degradation, and water pollution if not managed properly. Therefore, choosing bamboo shoots over cassava can be a more environmentally friendly option.