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

Weight per 300 calories

• Bamboo Shoots: 1111g
• Balsam-pear , Pods: 1765g

Bamboo Shoots have 1.6 times more energy per 100g than Balsam-pear , Pods. It has very low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Bamboo Shoots	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	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	7.45% 1.27g	NA	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	64.3% 24.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	51.6% 29g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	19.4% 77.8μg	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	49.4% 44.4mg	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	74% 11mg	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

	Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	14.4% 144mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	69.4% 5.56mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	94% 656mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	174% 5922mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	128% 14mg	11mg per day for Men 19-50 years
Water	27.3% 1011g	45% 1659g	3700g per day for Men 19-50 years

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

• Raw Bamboo Shoots have 2.4 times more Vitamin B1 and 3.5 times more Vitamin B6 than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 38.1 times more Vitamin A, 2.1 times more Vitamin B5, 16.3 times more Vitamin B9 and 33.4 times more Vitamin C than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Raw Balsam-pear , Pods have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Raw Bamboo Shoots as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Bamboo Shoots have 3.5 times more Copper, 1.9 times more Manganese and 2.5 times more Selenium than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2.3 times more Calcium, 1.4 times more Iron, 9 times more Magnesium, 2 times more Sodium and 1.6 times more Water than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Raw Balsam-pear , Pods have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Bamboo Shoots have 1.6 times more Protein than Raw Balsam-pear , Pods.
• While Raw Balsam-pear , Pods contain 2 times more Fiber than Raw Bamboo Shoots.
• Both Raw Bamboo Shoots and Raw Balsam-pear , Pods have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Bamboo Shoots as well as Raw Balsam-pear , Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.