Comparing Nutrients in 300 calories Canned Bamboo ShootsVS Oranges

Weight per 300 calories

Canned Bamboo Shoots

1579g

Oranges

638g

Raw Oranges have 2.5 times more energy per unit of mass than Canned Bamboo Shoots, Solids, which is low in comparison to other foods. Canned Bamboo Shoots having very low energy density.

Which food has more nutrients per 300 calories - Canned Bamboo Shoots or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Bamboo Shoots

29%

15%

56%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Bamboo Shootsvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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6.5%6.3g

Fat

0.79%0.77g

6.3 gvs0.77 g

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

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4.54%1.45g

Saturated Fat

0.3%0.096g

1.45 gvs0.096 g

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

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26.6%0.43g

Omega 3

2.8%0.045g

0.43 gvs0.045 g

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

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14%2.4g

Omega 6

0.68%0.11g

2.4 gvs0.11 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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39%51g

Carbohydrate

57.7%75g

51 gvs75 g

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

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41%30g

Sugars

82.3%59.7g

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

30 gvs59.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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58%22g

Fiber

40.3%15.3g

22 gvs15.3 g

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

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48.5%27g

Protein

10.7%6g

27 gvs6 g

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

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Vitamins

Canned Bamboo Shootsvs Oranges

1.75%15.8μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

15.8 μgvs70.2 μg

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

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34.2%0.41mg

Vitamin B1

46.3%0.56mg

Thiamine

0.41 mgvs0.56 mg

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

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31.6%0.41mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.41 mgvs0.26 mg

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

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14%2.2mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.8 mg

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

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29%1.45mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.45 mgvs1.6 mg

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

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165%2.15mg

Vitamin B6

29.5%0.38mg

Pyridoxine

2.15 mgvs0.38 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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12%47.4μg

Vitamin B9

48%191μg

Folates and Folic Acid

47.4 μgvs191 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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19.3%17.4mg

Vitamin C

377%340mg

Ascorbic acid

17.4 mgvs340 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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66.3%9.95mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

9.95 mgvs1.15 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Canned Bamboo Shootsvs Oranges

12.6%126mg

Calcium

25.5%255mg

126 mgvs255 mg

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

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200%1.8mg

Copper

32%0.29mg

1.8 mgvs0.29 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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63%5.05mg

Iron

7.98%0.64mg

5.05 mgvs0.64 mg

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

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15%63mg

Magnesium

15%64mg

63 mgvs64 mg

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

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108%2.48mg

Manganese

6.94%0.16mg

2.48 mgvs0.16 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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56.4%395mg

Phosphorus

12.8%89.4mg

395 mgvs89.4 mg

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

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37%1263mg

Potassium

34%1155mg

1263 mgvs1155 mg

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

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14.4%7.9μg

Selenium

5.8%3.2μg

7.9 μgvs3.2 μg

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

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7.37%111mg

Sodium

0%0mg

111 mgvs0 mg

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

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93%10.3mg

Zinc

4.06%0.45mg

10.3 mgvs0.45 mg

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

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40.3%1489g

Water

15%554g

1489 gvs554 g

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

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Lets compare vitamin content per 300 calories of Canned Bamboo Shoots vs Oranges:

Canned Bamboo Shoots, Solids have 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 5.6 times more Vitamin B6 and 8.7 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 4.4 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B9 and 19.6 times more Vitamin C than Canned Bamboo Shoots, Solids.
Both Canned Bamboo Shoots, Solids and Raw Oranges have similar amounts of Vitamin B5 per 300 kcal.
Both Canned Bamboo Shoots, Solids as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Bamboo Shoots vs Oranges:

Canned Bamboo Shoots, Solids have 6.3 times more Copper, 7.9 times more Iron, 15.5 times more Manganese, 4.4 times more Phosphorus, 2.5 times more Selenium, more Sodium, 23 times more Zinc and 2.7 times more Water than Raw Oranges.
While Raw Oranges contain 2 times more Calcium than Canned Bamboo Shoots, Solids.
Both Canned Bamboo Shoots, Solids and Raw Oranges have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Bamboo Shoots, Solids have 8.2 times more Fat, 15.2 times more Saturated Fat, 9.5 times more Omega 3, 20.8 times more Omega 6, 1.4 times more Fiber and 4.5 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Carbohydrate and 2 times more Sugars than Canned Bamboo Shoots, Solids.
Both Canned Bamboo Shoots, Solids and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Canned Bamboo Shoots, Solids as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Bamboo ShootsVS Sprouted Kidney BeansOrangesVS Sprouted Kidney BeansCanned Bamboo ShootsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Bamboo ShootsVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Bamboo Shoots or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: