Comparing Nutrients in 1 pound 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	5.3% 154kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	18% 23.6g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	18.8% 13.6g	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	22.7% 8.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	29% 16.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	61% 549μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	83.7% 1.1mg	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	100% 399μg	7.94% 31.8μg	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	280% 252mg	20% 18mg	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	44% 6.58mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	617% 740μg	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	19% 191mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	96% 0.86mg	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	58% 4.63mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	51.7% 1.2mg	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	50% 349mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.