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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Canned Bamboo Shoots: 526g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	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	1.03% 1g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	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	16.7% 21.8g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	43.3% 16.5g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	106% 424μg	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	549% 494mg	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	NA	22% 3.3mg	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 , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	11% 112mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	31.6% 2.53mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	26% 182mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	15% 553g	13.4% 496g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Canned Bamboo Shoots Nutrients Per 100 Kcal

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

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

• 100 calories of Balsam-pear , Pods have 26.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 26.8 times more Vitamin B9 and 85.3 times more Vitamin C than Canned Bamboo Shoots.
• While 100 kcal of Canned Bamboo Shoots, Solids contain 2.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 100 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Balsam-pear , Pods have 2.7 times more Calcium, 1.5 times more Iron, 4.8 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.4 times more Zinc than Canned Bamboo Shoots.
• While 100 kcal of Canned Bamboo Shoots, Solids contain 3 times more Copper, 1.6 times more Manganese, 2.2 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.3 times more Carbohydrate and 2.2 times more Fiber than Canned Bamboo Shoots.
• While 100 kcal of Canned Bamboo Shoots, Solids contain 2.1 times more Fat and 1.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Energy per 100 calories.