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

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	15% 19.6g	18% 23.6g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	24% 9.07g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	58% 231μg	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	166% 150mg	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	4.23% 0.64mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	21.5% 1.72mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	23.3% 163mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 413g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 7.3 times more Vitamin B9, 8.3 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 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 and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Balsam-pear , Pods have 5.3 times more Magnesium than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.4 times more Calcium, 5.8 times more Copper, 1.3 times more Iron, 3 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bamboo Shoots contain more Omega 3, 1.5 times more Sugars and 3.1 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.