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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	9.3% 270kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	41.4% 30g	27% 19.5g	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	58% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	46.4% 26g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	31.5% 0.41mg	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	17.5% 70μg	128% 510μg	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	44.4% 40mg	367% 330mg	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	66.7% 10mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	36.7% 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	62.5% 5mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	37.4% 0.86mg	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	84.3% 590mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25.4% 940g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Bamboo Shoots has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 5.9 times more Vitamin B6 and 7.1 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 7.3 times more Vitamin B9, 8.3 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bamboo Shoots have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Bamboo Shoots has 5.8 times more Copper, 1.3 times more Iron, 3 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 5.3 times more Magnesium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Water per one kilogram.
• 1 kilogram of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bamboo Shoots has 1.2 times more Carbohydrate, 1.5 times more Sugars and 3.1 times more Protein than Boiled Balsam-pear , Pods.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.