Comparing Nutrients in 1 kilogram BroccoliVS Canned Bamboo Shoots

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Bamboo Shoots

29%

15%

56%

1 kg ▼

Macro Nutrients

Broccolivs Canned Bamboo Shoots

11.7%340kcal

Energy

6.55%190kcal

340 kcalvs190 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g

Fat

4.12%4g

3.7 gvs4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g

Saturated Fat

2.88%0.92g

1.14 gvs0.92 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g

Omega 3

17%0.27g

0.63 gvs0.27 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g

Omega 6

8.9%1.5g

0.49 gvs1.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.4g

Carbohydrate

24.8%32.2g

66.4 gvs32.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g

Sugars

26%19g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs19 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g

Fructose

≤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]

6.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g

Fiber

37%14g

26 gvs14 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g

Protein

30.7%17g

28 gvs17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Canned Bamboo Shoots

34.4%310μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

310 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg

Vitamin B1

21.7%0.26mg

Thiamine

0.71 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg

Vitamin B2

20%0.26mg

Riboflavin

1.17 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg

Vitamin B3

8.75%1.4mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs1.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

5.73 mgvs0.92 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg

Vitamin B6

105%1.36mg

Pyridoxine

1.75 mgvs1.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg

Vitamin B9

7.5%30μg

Folates and Folic Acid

630 μgvs30 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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991%892mg

Vitamin C

12.2%11mg

Ascorbic acid

892 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg

Vitamin E

42%6.3mg

Tocopherols and Tocotrienols

7.8 mgvs6.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1016 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Bamboo Shoots

47%470mg

Calcium

8%80mg

470 mgvs80 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg

Copper

127%1.14mg

0.49 mgvs1.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.3mg

Iron

40%3.2mg

7.3 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

9.52%40mg

210 mgvs40 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg

Manganese

68.3%1.57mg

2.1 mgvs1.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%660mg

Phosphorus

35.7%250mg

660 mgvs250 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

23.5%800mg

3160 mgvs800 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg

Selenium

9.1%5μg

25 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg

Sodium

4.67%70mg

330 mgvs70 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg

Zinc

59%6.5mg

4.1 mgvs6.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

25.5%943g

893 gvs943 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Canned Bamboo Shoots:

Raw Broccoli has 31 times more Vitamin A, 2.7 times more Vitamin B1, 4.5 times more Vitamin B2, 4.6 times more Vitamin B3, 6.2 times more Vitamin B5, 1.3 times more Vitamin B6, 21 times more Vitamin B9, 81.1 times more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Canned Bamboo Shoots, Solids.
Both Raw Broccoli as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Canned Bamboo Shoots:

Raw Broccoli has 5.9 times more Calcium, 2.3 times more Iron, 5.3 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 4 times more Potassium, 5 times more Selenium and 4.7 times more Sodium than Canned Bamboo Shoots, Solids.
While Canned Bamboo Shoots, Solids contain 2.3 times more Copper and 1.6 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Canned Bamboo Shoots, Solids have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.8 times more Energy, 2.3 times more Omega 3, 2.1 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Canned Bamboo Shoots, Solids.
Both Raw Broccoli and Canned Bamboo Shoots, Solids have similar amounts of Sugars per 1 kg.
Both Raw Broccoli as well as Canned Bamboo Shoots, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliCanned Bamboo ShootsVS Boiled BroccoliBroccoliVS Sprouted Kidney BeansCanned Bamboo ShootsVS Sprouted Kidney Beans

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Comparing Nutrients in 1 kilogram BroccoliVS Canned Bamboo Shoots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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