Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with Salt VS Boiled Bamboo Shoots with Salt

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips with Salt: 1563g
• Boiled Bamboo Shoots with Salt: 4546g

Boiled Balsam-pear , Leafy Tips with Salt have 2.9 times more energy per 100g than Boiled Bamboo Shoots with Salt. It has low energy density when compared to other foods. Boiled and Drained Bamboo Shoots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Bamboo Shoots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips with Salt	35%	4%	61%
Boiled Bamboo Shoots with Salt	43%	14%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	42.6% 0.68g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	53% 69g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	78% 29.7g	120% 45.5g	38g per day for Men 19-50 years
Protein	100% 56.3g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Vitamin A	210% 1891μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	339% 4.4mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	913% 12mg	343% 4.45mg	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	344% 1375μg	22.7% 91μg	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	965% 869mg	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	151% 22.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2124% 2548μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips with Salt	Boiled Bamboo Shoots with Salt	Recommended Dietary Allowance
Calcium	65.6% 656mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	414% 3.73mg	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	199% 16mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	364% 8.38mg	223% 5.14mg	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	172% 1203mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	277% 9406mg	713% 24227mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	259% 3891mg	727% 10909mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	194% 21.4mg	11mg per day for Men 19-50 years
Water	37.5% 1386g	118% 4360g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips With Salt VS Boiled Bamboo Shoots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Bamboo Shoots with Salt?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Bamboo Shoots with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have more Vitamin A, 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B6, 15.1 times more Vitamin B9 and more Vitamin C than Boiled Bamboo Shoots with Salt.
• While 500 kcal of Boiled and Drained Bamboo Shoots with Salt contain 3.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Bamboo Shoots with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled and Drained Bamboo Shoots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Bamboo Shoots with Salt:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.2 times more Calcium, 1.5 times more Iron, 10.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Boiled Bamboo Shoots with Salt.
• While 500 kcal of Boiled and Drained Bamboo Shoots with Salt contain 2.6 times more Potassium, 1.3 times more Selenium, 2.8 times more Sodium, 4.6 times more Zinc and 3.1 times more Water than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips with Salt have 1.4 times more Carbohydrate than Boiled Bamboo Shoots with Salt.
• While 500 kcal of Boiled and Drained Bamboo Shoots with Salt contain 3.2 times more Fat and 1.5 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips with Salt.
• Both Boiled Balsam-pear , Leafy Tips with Salt and Boiled Bamboo Shoots with Salt offer comparable quantities of Energy and Protein per 500 calories.