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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	15% 0.2mg	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	3.4% 13.6μg	81.6% 327μg	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	5.54% 5mg	423% 381mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	17% 0.15mg	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	18% 1.45mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	17.6% 0.4mg	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	16% 113mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.5% 427g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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