Comparing Nutrients in 500 calories Boiled Bamboo ShootsVS Boiled Broccoli

Weight per 500 calories

Boiled Bamboo Shoots

4167g

Boiled Broccoli

1429g

Boiled and Drained Broccoli has 2.9 times more energy per unit of mass than Boiled and Drained Bamboo Shoots, which is low in comparison to other foods. Boiled Bamboo Shoots having very low energy density.

Which food has more nutrients per 500 calories - Boiled Bamboo Shoots or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Bamboo Shoots

39%

13%

48%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Boiled Bamboo Shootsvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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9.45%9.17g

Fat

6.04%5.86g

9.17 gvs5.86 g

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

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6.64%2.13g

Saturated Fat

3.53%1.13g

2.13 gvs1.13 g

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

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39%0.63g

Omega 3

106%1.7g

0.63 gvs1.7 g

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

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20.3%3.46g

Omega 6

4.3%0.73g

3.46 gvs0.73 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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61.5%80g

Carbohydrate

79%103g

80 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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110%41.7g

Fiber

124%47g

41.7 gvs47 g

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

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114%63.8g

Protein

60.7%34g

63.8 gvs34 g

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

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Vitamins

Boiled Bamboo Shootsvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

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69.4%0.83mg

Vitamin B1

75%0.9mg

Thiamine

0.83 mgvs0.9 mg

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

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160%2.1mg

Vitamin B2

135%1.76mg

Riboflavin

2.1 mgvs1.76 mg

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

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78%12.5mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs7.9 mg

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

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55%2.75mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.75 mgvs8.8 mg

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

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314%4.1mg

Vitamin B6

220%2.86mg

Pyridoxine

4.1 mgvs2.86 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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21%83.3μg

Vitamin B9

386%1543μg

Folates and Folic Acid

83.3 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Boiled Bamboo Shootsvs Boiled Broccoli

50%500mg

Calcium

57%571mg

500 mgvs571 mg

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

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380%3.4mg

Copper

97%0.87mg

3.4 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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125%10mg

Iron

120%9.57mg

10 mgvs9.57 mg

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

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29.8%125mg

Magnesium

71.4%300mg

125 mgvs300 mg

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

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205%4.7mg

Manganese

120%2.77mg

4.7 mgvs2.77 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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119%833mg

Phosphorus

137%957mg

833 mgvs957 mg

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

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653%22208mg

Potassium

123%4186mg

22208 mgvs4186 mg

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

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30.3%16.7μg

Selenium

41.6%23μg

16.7 μgvs23 μg

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

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11%167mg

Sodium

39%586mg

167 mgvs586 mg

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

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178%19.6mg

Zinc

58.4%6.43mg

19.6 mgvs6.43 mg

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

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108%3997g

Water

34.5%1275g

3997 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Boiled Bamboo Shoots vs Boiled Broccoli:

Boiled and Drained Bamboo Shoots have 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 3.2 times more Vitamin B5, 18.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
Both Boiled and Drained Bamboo Shoots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Bamboo Shoots vs Boiled Broccoli:

Boiled and Drained Bamboo Shoots have 3.9 times more Copper, 1.7 times more Manganese, 5.3 times more Potassium, 3 times more Zinc and 3.1 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Magnesium, 1.4 times more Selenium and 3.5 times more Sodium than Boiled and Drained Bamboo Shoots.
Both Boiled and Drained Bamboo Shoots and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Bamboo Shoots have 1.6 times more Fat, 1.9 times more Saturated Fat, 4.7 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Bamboo Shoots.
Both Boiled and Drained Bamboo Shoots and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Bamboo ShootsVS Canned Bamboo ShootsBoiled BroccoliVS Canned Bamboo ShootsBoiled Bamboo ShootsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Bamboo ShootsVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Bamboo Shoots or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: