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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	NA	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	NA	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	29.2% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30% 0.39mg	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	71.4% 286μg	2% 7.94μg	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	370% 333mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	36% 0.33mg	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	21.3% 1.7mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	19.5% 0.45mg	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	17.6% 123mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	10% 373g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Boiled Bamboo Shoots per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Pods versus 14 oz of Boiled Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Balsam-pear , Pods have more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 36 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots.
• While 14 oz of Boiled and Drained Bamboo Shoots contain 1.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 14 ounces of Boiled Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Balsam-pear , Pods have 1.8 times more Iron, 5.7 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Zinc than Boiled Bamboo Shoots.
• While 14 oz of Boiled and Drained Bamboo Shoots contain 2.4 times more Copper, 1.3 times more Manganese and 1.8 times more Potassium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Bamboo Shoots contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Balsam-pear , Pods have 1.9 times more Carbohydrate and 2.8 times more Fiber than Boiled Bamboo Shoots.
• While 14 oz of Boiled and Drained Bamboo Shoots contain 1.5 times more Protein than Raw Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• 14 ounces of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Energy in 14 ounces.