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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Canned Bamboo Shoots: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	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	3.1% 3g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	NA	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	NA	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	39% 51g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	58% 22g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	47% 424μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	34.2% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	66.3% 9.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	33.5% 335mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	37% 1263mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	14.4% 7.9μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	93% 10.3mg	11mg per day for Men 19-50 years
Water	45% 1659g	40.3% 1489g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Canned Bamboo Shoots Nutrients Per 300 Kcal

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

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

• 300 calories of Balsam-pear , Pods have 26.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 26.8 times more Vitamin B9 and 85.3 times more Vitamin C than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 2.8 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 300 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Canned Bamboo Shoots:

• 300 calories of Balsam-pear , Pods have 2.7 times more Calcium, 1.5 times more Iron, 4.8 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.4 times more Zinc than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 3 times more Copper, 1.6 times more Manganese, 2.2 times more Selenium and 1.3 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.3 times more Carbohydrate and 2.2 times more Fiber than Canned Bamboo Shoots.
• While 300 kcal of Canned Bamboo Shoots, Solids contain 2.1 times more Fat and 1.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Bamboo Shoots offer comparable quantities of Energy per 300 calories.