Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Energy	11.7% 340kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	40% 52g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	41.4% 30g	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	50% 19g	58% 22g	38g per day for Men 19-50 years
Protein	64.3% 36g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	134% 1210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	185% 2.4mg	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	220% 880μg	17.5% 70μg	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	618% 556mg	44.4% 40mg	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	97% 14.5mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Calcium	42% 420mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	211% 1.9mg	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	128% 10mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	114% 2.62mg	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	110% 770mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	100% 11mg	11mg per day for Men 19-50 years
Water	24% 887g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Bamboo Shoots:

• Boiled and Drained Balsam-pear , Leafy Tips have 121 times more Vitamin A, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6, 12.6 times more Vitamin B9, 13.9 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Bamboo Shoots have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Bamboo Shoots:

• Boiled and Drained Balsam-pear , Leafy Tips have 3.2 times more Calcium, 2 times more Iron, 31.3 times more Magnesium, 2 times more Manganese and 1.3 times more Phosphorus than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 3.7 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Bamboo Shoots have similar amounts of Copper, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Balsam-pear , Leafy Tips have 1.3 times more Energy, 3.3 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Protein than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2.9 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Raw Bamboo Shoots have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Bamboo Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.