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

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Boiled Bamboo Shoots: 2500g

Boiled Balsam-pear , Leafy Tips have 2.8 times more energy per 100g than Boiled Bamboo Shoots. It has low energy density when compared to other foods. Boiled and Drained Bamboo Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled 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	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	12.2% 2.08g	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	37% 48g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	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	44% 16.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	68.3% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	188% 2.45mg	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	12.5% 50μg	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	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	85.3% 12.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	37% 371mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	228% 2.05mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	123% 2.83mg	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	97% 679mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	392% 13325mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	21% 783g	65% 2398g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Leafy Tips have more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B6, 15.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 3.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Bamboo Shoots have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Leafy Tips have 1.2 times more Calcium, 1.5 times more Iron, 11.1 times more Magnesium, 1.7 times more Manganese and 1.4 times more Phosphorus than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 2.5 times more Potassium, 1.3 times more Selenium, 4.4 times more Zinc and 3.1 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Bamboo Shoots have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Leafy Tips have 1.5 times more Omega 3 and 1.2 times more Carbohydrate than Boiled and Drained Bamboo Shoots.
• While Boiled and Drained Bamboo Shoots contain 3.1 times more Fat, 4.5 times more Saturated Fat, 19.6 times more Omega 6 and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips and Boiled and Drained Bamboo Shoots have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.