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

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Canned Bamboo Shoots: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	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	52.5% 68.2g	39% 51g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	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	83% 31.6g	58% 22g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	201% 805μg	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	579% 521mg	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	14.7% 2.2mg	66.3% 9.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	14.2% 142mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75% 6mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	81.2% 568mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	37% 1263mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	93% 10.3mg	11mg per day for Men 19-50 years
Water	40% 1483g	40.3% 1489g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 6 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 3.5 times more Copper, 1.8 times more Manganese and 2.5 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Calcium, Iron, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Balsam-pear , Pods have 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 2.2 times more Fat, 6.6 times more Saturated Fat, more Omega 3, 1.9 times more Omega 6 and 2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Canned Bamboo Shoots, Solids have similar amounts of Energy and Sugars per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Canned Bamboo Shoots, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.