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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.45% 1.27g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	46% 33.3g	42.5% 30.8g	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	64.3% 24.4g	83% 31.6g	38g per day for Men 19-50 years
Protein	51.6% 29g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	49.8% 0.65mg	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	19.4% 77.8μg	201% 805μg	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	49.4% 44.4mg	579% 521mg	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	74% 11mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14.4% 144mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	58% 0.52mg	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	69.4% 5.56mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	59% 1.36mg	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	94% 656mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	174% 5922mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	27.3% 1011g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bamboo Shoots have more Omega 3 and 2.2 times more Protein than Boiled Balsam-pear , Pods.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Fiber than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Omega 6, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3