Comparing Nutrients in 1 kilogram 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	6.55% 190kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	27% 19.5g	26% 19g	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	52.6% 20g	37% 14g	38g per day for Men 19-50 years
Protein	15% 8.4g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	105% 1.36mg	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	128% 510μg	7.5% 30μg	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	367% 330mg	12.2% 11mg	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	9.33% 1.4mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	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	9% 90mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	127% 1.14mg	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	47.5% 3.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	68.3% 1.57mg	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	51.4% 360mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Canned Bamboo Shoots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Pods versus 1 kg of Canned Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Balsam-pear , Pods has 2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• 1 kilogram of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin E
• 1 kilogram of Canned Bamboo Shoots have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Pods vs Canned Bamboo Shoots:

• 1 kilogram of Boiled Balsam-pear , Pods has 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 3.5 times more Copper and 1.8 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Pods has 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots.
• While 1 kg of Canned Bamboo Shoots, Solids contains 2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.