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

Weight per 100 calories

• Boiled Balsam-pear , Pods: 526g
• Bamboo Shoots: 370g

Raw Bamboo Shoots have 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Boiled Balsam-pear , Pods	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	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	2.5% 0.42g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	15.3% 11g	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	21.4% 8.15g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	17% 9.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	68.4% 0.89mg	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	6.5% 26μg	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	16.5% 15mg	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	24.7% 3.7mg	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	Bamboo Shoots	Recommended Dietary Allowance
Calcium	4.74% 47.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	78% 0.7mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	20% 84.2mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	42% 0.97mg	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	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	49.4% 1679mg	58% 1974mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	5.4% 2.96μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	13.4% 494g	9.1% 337g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 8.5 times more Vitamin A, 1.7 times more Vitamin B5, 10.4 times more Vitamin B9, 11.7 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 4.1 times more Vitamin B6 and 5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Vitamin B2 per 100 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 7.6 times more Magnesium, 2.1 times more Sodium and 1.5 times more Water than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 4.1 times more Copper, 2.1 times more Manganese and 2.8 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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