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

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Boiled Bamboo Shoots: 2500g

Balsam-pear , Pods have 1.4 times more energy per 100g than Boiled Bamboo Shoots. It has very low energy density when compared to other foods. Boiled and Drained Bamboo Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Bamboo Shoots	39%	13%	48%

Macro Nutrients

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	NA	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	68.3% 38.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Bamboo Shoots	Recommended Dietary Allowance
Calcium	33.5% 335mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	392% 13325mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	45% 1659g	65% 2398g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Balsam-pear , Pods have more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 25.4 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots.
• While 300 kcal of Boiled and Drained Bamboo Shoots contain 1.8 times more Vitamin B2 and 3.2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Bamboo Shoots provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Balsam-pear , Pods have 1.3 times more Iron, 4 times more Magnesium and 1.2 times more Zinc than Boiled Bamboo Shoots.
• While 300 kcal of Boiled and Drained Bamboo Shoots contain 3.4 times more Copper, 1.8 times more Manganese, 2.6 times more Potassium, 2.8 times more Selenium and 1.4 times more Water than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Bamboo Shoots contain similar levels of Calcium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.4 times more Carbohydrate and 2 times more Fiber than Boiled Bamboo Shoots.
• While 300 kcal of Boiled and Drained Bamboo Shoots contain 2.2 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Bamboo Shoots offer comparable quantities of Energy per 300 calories.