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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 16.8g	18% 23.6g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	81.6% 327μg	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	423% 381mg	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	NA	30.2% 4.54mg	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	Bamboo Shoots	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 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	24.4% 1.95mg	28.3% 2.27mg	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	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	20% 141mg	38.2% 268mg	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	6.6% 3.63μg	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	45.4% 5mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 24 times more Vitamin A, 1.3 times more Vitamin B5, 10.3 times more Vitamin B9 and 21 times more Vitamin C than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Balsam-pear , Pods have 1.5 times more Calcium and 5.7 times more Magnesium than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 5.6 times more Copper, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Balsam-pear , Pods have 1.3 times more Fiber than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.