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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	2.66% 77kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.57g	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	33.4% 12.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	47.5% 0.62mg	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	81.6% 327μg	3.4% 13.6μg	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	423% 381mg	5.54% 5mg	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	19% 2.86mg	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	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	8.6% 86mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	57.5% 0.52mg	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	24.4% 1.95mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	31% 0.71mg	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	20% 141mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Balsam-pear , Pods has 24 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 24 times more Vitamin B9 and 76.4 times more Vitamin C than Canned Bamboo Shoots.
• While 1 lb of Canned Bamboo Shoots, Solids contains 3.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 1 pound of Canned Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Balsam-pear , Pods has 1.3 times more Iron, 4.3 times more Magnesium, 1.2 times more Phosphorus, 3.7 times more Potassium and 1.2 times more Zinc than Canned Bamboo Shoots.
• While 1 lb of Canned Bamboo Shoots, Solids contains 3.4 times more Copper and 1.8 times more Manganese than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Water per one pound.
• 1 pound of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Balsam-pear , Pods has 2 times more Fiber than Canned Bamboo Shoots.
• While 1 lb of Canned Bamboo Shoots, Solids contains 1.7 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy in one pound.