Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips with Salt VS Boiled Bamboo Shoots with Salt

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 938g
• Boiled Bamboo Shoots with Salt: 2727g

Boiled Balsam-pear , Leafy Tips with Salt have 2.9 times more energy per 100g than Boiled Bamboo Shoots with Salt. It has low energy density when compared to other foods. Boiled and Drained Bamboo Shoots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Bamboo Shoots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Boiled Bamboo Shoots with Salt	43%	14%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	NA	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	32% 41.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.75g	NA	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	47% 18g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	60.3% 33.8g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Vitamin A	126% 1134μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	51% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	548% 7.13mg	206% 2.67mg	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	206% 825μg	13.6% 54.5μg	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	579% 521mg	0% 0mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Calcium	39.4% 394mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	248% 2.24mg	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	120% 9.56mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	210% 881mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	218% 5.03mg	134% 3.1mg	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	103% 722mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	428% 14536mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	156% 2334mg	436% 6545mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	117% 13mg	11mg per day for Men 19-50 years
Water	22.5% 831g	70.7% 2616g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Boiled Bamboo Shoots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Bamboo Shoots with Salt?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Bamboo Shoots with Salt:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots with Salt.
• While 300 kcal of Boiled and Drained Bamboo Shoots with Salt contain 3.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Bamboo Shoots with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Bamboo Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Bamboo Shoots with Salt:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.2 times more Calcium, 1.5 times more Iron, 10.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Boiled Bamboo Shoots with Salt.
• While 300 kcal of Boiled and Drained Bamboo Shoots with Salt contain 2.6 times more Potassium, 1.3 times more Selenium, 2.8 times more Sodium, 4.6 times more Zinc and 3.1 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.4 times more Carbohydrate than Boiled Bamboo Shoots with Salt.
• While 300 kcal of Boiled and Drained Bamboo Shoots with Salt contain 3.2 times more Fat and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt offer comparable quantities of Energy and Protein per 300 calories.