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

Macros Ratio

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

Macro Nutrients

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	6.56% 0.085mg	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	1.5% 5.95μg	35.7% 143μg	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	2.43% 2.2mg	185% 167mg	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	8.33% 1.25mg	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

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.5% 0.067mg	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	7.94% 0.64mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	7.68% 0.18mg	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	7.1% 49.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.04% 187g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Canned Bamboo Shoots have 3.4 times more Copper and 1.8 times more Manganese than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.3 times more Iron, 4.3 times more Magnesium and 3.7 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Balsam-pear , Pods contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Bamboo Shoots lack sufficient amounts of Magnesium
• Both Canned Bamboo Shoots, Solids as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Bamboo Shoots have 1.7 times more Protein than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 2 times more Fiber than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Balsam-pear , Pods offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Canned Bamboo Shoots, Solids as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in seven ounces.