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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	2.66% 77kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.38g	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	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	12% 4.54g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	34% 0.44mg	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	2.27% 9.07μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	41.3% 0.37mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	22.3% 0.51mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.8% 435g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Balsam-pear , Pods versus 1 lb of Boiled 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 Boiled Bamboo Shoots:

• 1 pound of Balsam-pear , Pods has more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 36 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots.
• While 1 lb of Boiled and Drained Bamboo Shoots contains 1.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 1 pound of Boiled Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Balsam-pear , Pods has 1.8 times more Iron, 5.7 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Zinc than Boiled Bamboo Shoots.
• While 1 lb of Boiled and Drained Bamboo Shoots contains 2.4 times more Copper, 1.3 times more Manganese and 1.8 times more Potassium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Bamboo Shoots contain similar levels of Water per one pound.
• 1 pound of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Balsam-pear , Pods has 1.9 times more Carbohydrate and 2.8 times more Fiber than Boiled Bamboo Shoots.
• While 1 lb of Boiled and Drained Bamboo Shoots contains 1.5 times more Protein than Raw Balsam-pear , Pods.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Protein
• 1 pound of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots provide inadequate amounts of Energy in one pound.