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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.67% 7.37g	4.7% 6.12g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	3.8% 2.76g	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	8.2% 3.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.47% 0.058mg	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	2.5% 9.92μg	18% 72.3μg	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	6.3% 5.67mg	52% 46.8mg	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	9.45% 1.4mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	5.2% 0.047mg	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	8.86% 0.71mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	5.3% 0.12mg	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	12% 83.6mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Bamboo Shoots have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 5.9 times more Vitamin B6 and 7.1 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 5 oz of Boiled and Drained Balsam-pear , Pods contain 7.3 times more Vitamin B9, 8.3 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3 and Vitamin E
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Bamboo Shoots have 5.8 times more Copper, 1.3 times more Iron, 3 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Boiled Balsam-pear , Pods.
• While 5 oz of Boiled and Drained Balsam-pear , Pods contain 5.3 times more Magnesium than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Water per five ounces.
• 5 ounces of Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bamboo Shoots have 1.2 times more Carbohydrate, 1.5 times more Sugars and 3.1 times more Protein than Boiled Balsam-pear , Pods.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.