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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	NA	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	41% 30g	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	58% 22g	130% 49.4g	38g per day for Men 19-50 years
Protein	48.5% 27g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.2% 0.41mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	58.4% 0.76mg	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	12% 47.4μg	318% 1271μg	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	19.3% 17.4mg	1647% 1482mg	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	66.3% 9.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	12.6% 126mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	66.7% 0.6mg	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	63% 5.05mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	68.3% 1.57mg	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	56.4% 395mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	37% 1263mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	93% 10.3mg	128% 14mg	11mg per day for Men 19-50 years
Water	40.3% 1489g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Bamboo Shoots have 2.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 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, Solids.
• 300 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A
• Both Canned Bamboo Shoots, Solids as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Bamboo Shoots have 3 times more Copper, 1.6 times more Manganese, 2.2 times more Selenium and 1.3 times more Sodium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 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, Solids.
• Both Canned Bamboo Shoots and Balsam-pear , Pods contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

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