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

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Canned Bamboo Shoots: 526g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Balsam-pear , Pods or Canned Bamboo Shoots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	13% 17g	130g per day for Men 19-50 years
Sugars	14% 10.3g	13.7% 9.95g	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	27.7% 10.5g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	55% 0.72mg	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	67% 268μg	3.95% 15.8μg	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	193% 174mg	6.43% 5.8mg	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	4.9% 0.74mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	66.7% 0.6mg	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% 2mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	36% 0.83mg	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	27% 189mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	13.4% 494g	13.4% 496g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 6 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.5 times more Copper, 1.8 times more Manganese and 2.5 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Calcium, Iron, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 2.2 times more Fat, 6.6 times more Saturated Fat, more Omega 3, 1.9 times more Omega 6 and 2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Energy and Sugars per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.