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

Weight per 100 calories

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

Bamboo Shoots have 1.4 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	15.3% 11g	14% 10.3g	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	21.4% 8.15g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	17% 9.63g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	16.6% 0.22mg	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	6.5% 26μg	67% 268μg	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	16.5% 15mg	193% 174mg	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	24.7% 3.7mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	19.3% 0.17mg	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	23% 1.85mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	19.7% 0.45mg	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	31.2% 219mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.96μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.1% 337g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Bamboo Shoots have 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 Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 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.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

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

Comparison of macro-nutrients per 100 calories:

• 100 calories of Bamboo Shoots have more Omega 3 and 2.2 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Fiber than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Omega 6, Carbohydrate and Sugars per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3