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

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Canned Bamboo Shoots: 2632g

Boiled Balsam-pear , Leafy Tips have 1.8 times more energy per 100g than Canned Bamboo Shoots. It has low energy density when compared to other foods. Canned Bamboo Shoots, Solids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	7.57% 2.42g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	65% 84.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	68.6% 49.7g	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	73.5% 28g	97% 37g	38g per day for Men 19-50 years
Protein	95% 53g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	198% 1779μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	275% 3.58mg	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	324% 1294μg	19.7% 79μg	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	908% 818mg	32% 29mg	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	142% 21.3mg	111% 16.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	61.8% 618mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	333% 3mg	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	188% 15mg	105% 8.42mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	180% 4.13mg	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	162% 1132mg	94% 658mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	62% 2105mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	12.3% 184mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	156% 17mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	67% 2482g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Leafy Tips have 67.6 times more Vitamin A, 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3, 3.1 times more Vitamin B6, 16.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Canned Bamboo Shoots.
• While 500 kcal of Canned Bamboo Shoots, Solids contain 2.7 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• 500 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Balsam-pear , Leafy Tips have 2.9 times more Calcium, 1.8 times more Iron, 13.1 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus and 4.2 times more Potassium than Canned Bamboo Shoots.
• While 500 kcal of Canned Bamboo Shoots, Solids contain 3.9 times more Zinc and 1.9 times more Water than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Bamboo Shoots contain similar levels of Copper, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.3 times more Omega 3 than Canned Bamboo Shoots.
• While 500 kcal of Canned Bamboo Shoots, Solids contain 3.6 times more Fat, 22.5 times more Omega 6, 3.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Canned Bamboo Shoots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6