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

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Canned Bamboo Shoots: 1579g

Boiled Balsam-pear , Leafy Tips have 1.8 times more energy per 100g than Canned Bamboo Shoots. It has low energy density when compared to other foods. Canned Bamboo Shoots, Solids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	39% 51g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	41% 30g	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	44% 16.8g	58% 22g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	119% 1068μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	165% 2.15mg	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	194% 776μg	12% 47.4μg	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	545% 491mg	19.3% 17.4mg	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	85.3% 12.8mg	66.3% 9.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	37% 371mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	200% 1.8mg	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	113% 9mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	108% 2.48mg	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	97% 679mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	37% 1263mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	93% 10.3mg	11mg per day for Men 19-50 years
Water	21% 783g	40.3% 1489g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Balsam-pear , Leafy Tips have 67.6 times more Vitamin A, 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3, 3.1 times more Vitamin B6, 16.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 300 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Balsam-pear , Leafy Tips have 2.9 times more Calcium, 1.8 times more Iron, 13.1 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 4.2 times more Potassium than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 3.9 times more Zinc and 1.9 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Bamboo Shoots contain similar levels of Copper, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.3 times more Omega 3 than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 3.6 times more Fat, 22.5 times more Omega 6, 3.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Bamboo Shoots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6