Comparing Nutrients in 1 kilogram 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	5.86% 170kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	73.7% 28g	58% 22g	38g per day for Men 19-50 years
Protein	18% 10g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	180% 720μg	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	933% 840mg	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	NA	66.7% 10mg	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	19% 190mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	53.8% 4.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	44.3% 310mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	100% 11mg	11mg per day for Men 19-50 years
Water	25.4% 940g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.