Comparing Nutrients in 100 grams Balsam-pear , Leafy Tips VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Energy	1.03% 30kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	4% 5.2g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	NA	5.8% 2.2g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	9.67% 87μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.94% 1.1mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	18.5% 0.24mg	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	32% 128μg	1.75% 7μg	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	98% 88mg	4.44% 4mg	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	6.67% 1mg	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 , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Calcium	8.4% 84mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	21% 0.19mg	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	25.5% 2.04mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	11.4% 0.26mg	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	14% 99mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Balsam-pear , Leafy Tips vs Bamboo Shoots:

• Raw Balsam-pear , Leafy Tips have 87 times more Vitamin A, 1.2 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B6, 18.3 times more Vitamin B9 and 22 times more Vitamin C than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2.6 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Balsam-pear , Leafy Tips vs Bamboo Shoots:

• Raw Balsam-pear , Leafy Tips have 6.5 times more Calcium, 4.1 times more Iron, 28.3 times more Magnesium, 2 times more Manganese and 1.7 times more Phosphorus than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 3.7 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Bamboo Shoots have similar amounts of Copper, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Balsam-pear , Leafy Tips have 2 times more Protein than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Raw Bamboo Shoots have similar amounts of Energy per 100 g.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Bamboo Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.