Comparing Nutrients in 7 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	1.3% 37.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	5.17% 3.75g	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	10.4% 3.97g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	20.8% 0.27mg	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	25.3% 101μg	1.5% 5.95μg	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	72.8% 65.5mg	2.43% 2.2mg	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	1.85% 0.28mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	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	1.8% 18mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	25% 0.23mg	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	9.43% 0.75mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	13.5% 0.31mg	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	10.2% 71.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5.04% 186g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Canned Bamboo Shoots per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Pods versus 7 oz of Canned Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Pods vs Canned Bamboo Shoots:

• 7 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 7 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.
• 7 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin E
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Pods vs Canned Bamboo Shoots:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Pods have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots.
• While 7 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 seven ounces.
• 7 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 seven ounces.