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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	73.3% 0.95mg	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	6.95% 27.8μg	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	17.6% 16mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	83.8% 0.75mg	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	25% 2mg	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	45.2% 1.04mg	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	33.5% 234mg	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	5.77% 3.18μg	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	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10% 373g	9.76% 361g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 24 times more Vitamin A, 1.3 times more Vitamin B5, 10.3 times more Vitamin B9 and 21 times more Vitamin C than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Balsam-pear , Pods have 1.5 times more Calcium and 5.7 times more Magnesium than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 5.6 times more Copper, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Balsam-pear , Pods have 1.3 times more Fiber than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.