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

Macros Ratio

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

Macro Nutrients

	Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	NA	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	NA	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	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	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.7% 0.061mg	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	25.5% 102μg	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	132% 119mg	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	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

	Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	5.35% 0.048mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	5.5% 0.13mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	12.3% 420mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Bamboo Shoots have 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.
• While Raw Balsam-pear , Pods contain 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.
• Both Raw Bamboo Shoots as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Bamboo Shoots have 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.
• While Raw Balsam-pear , Pods contain 1.5 times more Calcium and 5.7 times more Magnesium than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Raw Balsam-pear , Pods have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Bamboo Shoots have 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 1.3 times more Fiber than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots as well as Raw Balsam-pear , Pods have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.