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

Weight per 300 calories

• Boiled Balsam-pear , Pods: 1579g
• Bamboo Shoots: 1111g

Raw Bamboo Shoots have 1.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	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	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	7.45% 1.27g	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	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	46% 33.3g	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	83% 31.6g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	205% 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	201% 805μg	19.4% 77.8μg	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	49.4% 44.4mg	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	74% 11mg	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	Bamboo Shoots	Recommended Dietary Allowance
Calcium	14.2% 142mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	235% 2.1mg	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	69.4% 5.56mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	127% 2.9mg	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	94% 656mg	700mg per day for Men 19-50 years
Potassium	148% 5037mg	174% 5922mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	40% 1483g	27.3% 1011g	3700g per day for Men 19-50 years

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

• Boiled and Drained Balsam-pear , Pods have 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.
• While Raw Bamboo Shoots contain 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 and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Balsam-pear , Pods have 7.6 times more Magnesium, 2.1 times more Sodium and 1.5 times more Water than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 4.1 times more Copper, 2.1 times more Manganese and 2.8 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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