Comparing Nutrients in 5 ounces Boiled Balsam-pear , Leafy Tips VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.47g	3.5% 4.56g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	3.7% 2.68g	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	7.1% 2.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	15% 0.19mg	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	31% 125μg	1.06% 4.25μg	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	87.6% 79mg	1.73% 1.56mg	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	13.7% 2.06mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	18% 0.16mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	9.68% 0.22mg	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	15.6% 109mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Canned Bamboo Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Leafy Tips versus 5 oz of Canned Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Leafy Tips vs Canned Bamboo Shoots:

• 5 ounces of Boiled Balsam-pear , Leafy Tips have 121 times more Vitamin A, 5.7 times more Vitamin B1, 10.8 times more Vitamin B2, 7.1 times more Vitamin B3, 5.6 times more Vitamin B6, 29.3 times more Vitamin B9, 50.5 times more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Canned Bamboo Shoots.
• 5 ounces of Canned Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Leafy Tips vs Canned Bamboo Shoots:

• 5 ounces of Boiled Balsam-pear , Leafy Tips have 5.3 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 23.5 times more Magnesium, 3.4 times more Manganese, 3.1 times more Phosphorus and 7.5 times more Potassium than Canned Bamboo Shoots.
• While 5 oz of Canned Bamboo Shoots, Solids contain 2.2 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Bamboo Shoots contain similar levels of Water per five ounces.
• 5 ounces of Canned Bamboo Shoots lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Bamboo Shoots, Solids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Balsam-pear , Leafy Tips have 2.4 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.1 times more Protein than Canned Bamboo Shoots.
• While 5 oz of Canned Bamboo Shoots, Solids contain 1.8 times more Sugars than Boiled and Drained Balsam-pear , Leafy Tips.
• 5 ounces of Canned Bamboo Shoots provide inadequate amounts of Omega 3
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy and Omega 6 in five ounces.