Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.83% 12.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	10.3% 7.5g	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	21% 7.94g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	41.5% 0.54mg	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	50.6% 202μg	2.98% 12μg	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	146% 131mg	4.85% 4.37mg	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	3.7% 0.56mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	50.3% 0.45mg	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	19% 1.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	27% 0.62mg	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	20.4% 143mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Canned Bamboo Shoots:

• Boiled and Drained Balsam-pear , Pods have 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Canned Bamboo Shoots:

• Boiled and Drained Balsam-pear , Pods have 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.5 times more Copper and 1.8 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Iron, Zinc and Water per 14 oz.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Calcium and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain more Omega 3 and 2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.