Comparing Nutrients in 7 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	1.85% 53.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.94% 10.3g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	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	25% 0.3mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	3.47% 14μg	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	8.8% 7.94mg	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	13.2% 2mg	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	2.58% 25.8mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	12.4% 0.99mg	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	22.6% 0.52mg	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	16.7% 117mg	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	2.9% 1.6μg	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	20% 2.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.04% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.