Comparing Nutrients in 100 grams Boiled Bamboo Shoots VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	0.41% 12kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.48% 1.92g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.95g	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	2.63% 1g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.32% 0.066mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	3.15% 0.041mg	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	0.5% 2μg	12.8% 51μg	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	36.7% 33mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	3.67% 0.033mg	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	3% 0.24mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	3.74% 0.086mg	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	2.86% 20mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots VS Boiled Balsam-pear , Pods per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Bamboo Shoots versus 100 g of Boiled Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Bamboo Shoots have 2.4 times more Vitamin B6 than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 2.6 times more Vitamin B1, 2.9 times more Vitamin B5, 25.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Bamboo Shoots vs Boiled Balsam-pear , Pods:

• 100 grams of Boiled Bamboo Shoots have 2.5 times more Copper, 1.3 times more Manganese and 1.7 times more Potassium than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 1.6 times more Iron, 5.3 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Water per 100 grams.
• 100 grams of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Bamboo Shoots have 1.8 times more Protein than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 2.3 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Bamboo Shoots.
• 100 grams of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• 100 grams of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.