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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.82% 24kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 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	2.93% 3.8g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	0.99% 3.97μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	5.95% 0.48mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	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	5.67% 39.7mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.14% 190g	5.04% 187g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Bamboo Shoots have 1.3 times more Vitamin B2 and 2.3 times more Vitamin B6 than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 36 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• 7 ounces of Boiled Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Bamboo Shoots 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 Boiled Bamboo Shoots vs Balsam-pear , Pods:

• 7 ounces of Boiled Bamboo Shoots have 2.4 times more Copper, 1.3 times more Manganese and 1.8 times more Potassium than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.8 times more Iron, 5.7 times more Magnesium, 1.6 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Balsam-pear , Pods contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Bamboo Shoots 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 Boiled Bamboo Shoots have 1.5 times more Protein than Balsam-pear , Pods.
• While 7 oz of Raw Balsam-pear , Pods contain 1.9 times more Carbohydrate and 2.8 times more Fiber than Boiled and Drained Bamboo Shoots.
• 7 ounces of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Bamboo Shoots as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in seven ounces.