Comparing Nutrients in 7 ounces Balsam-pear , Pods VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.65% 7.34g	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.54% 2g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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	NA	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	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	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.06% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Balsam-pear , Pods vs Canned Bamboo Shoots:

• 7 ounces of Balsam-pear , Pods have 24 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 24 times more Vitamin B9 and 76.4 times more Vitamin C than Canned Bamboo Shoots.
• While 7 oz of Canned Bamboo Shoots, Solids contain 3.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 7 ounces of Canned Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Balsam-pear , Pods have 1.3 times more Iron, 4.3 times more Magnesium, 1.2 times more Phosphorus, 3.7 times more Potassium and 1.2 times more Zinc than Canned Bamboo Shoots.
• While 7 oz of Canned Bamboo Shoots, Solids contain 3.4 times more Copper and 1.8 times more Manganese than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Water per seven ounces.
• 7 ounces of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Raw 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 Balsam-pear , Pods have 2 times more Fiber than Canned Bamboo Shoots.
• While 7 oz of Canned Bamboo Shoots, Solids contain 1.7 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids provide inadequate amounts of Energy in seven ounces.