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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	4.7% 6.12g	3.5% 4.56g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	7.46% 2.83g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	4.35% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	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	18% 72.3μg	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	52% 46.8mg	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	1.32% 0.2mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	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	6.73% 0.54mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	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	7.3% 51mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods 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 , Pods vs Canned Bamboo Shoots:

• 5 ounces of Boiled Balsam-pear , Pods have 2 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots.
• While 5 oz of Canned Bamboo Shoots, Solids contain 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• 5 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin E
• 5 ounces of Canned Bamboo Shoots have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Balsam-pear , Pods have 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots.
• While 5 oz of Canned Bamboo Shoots, Solids contain 3.5 times more Copper and 1.8 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Iron, Zinc and Water per five ounces.
• 5 ounces of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Balsam-pear , Pods have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots.
• While 5 oz of Canned Bamboo Shoots, Solids contain 2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.