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

Weight per 500 calories

• Balsam-pear , Leafy Tips: 1667g
• Bamboo Shoots: 1852g

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

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	76.6% 55.6g	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	NA	107% 40.7g	38g per day for Men 19-50 years
Protein	158% 88.3g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	161% 1450μg	2.06% 18.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	231% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	59.6% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1029% 13.4mg	342% 4.44mg	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	533% 2133μg	32.4% 130μg	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	1630% 1467mg	82.3% 74mg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Bamboo Shoots	Recommended Dietary Allowance
Calcium	140% 1400mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	391% 3.5mg	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	425% 34mg	116% 9.26mg	8mg per day for Men 19-50 years
Magnesium	337% 1417mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	211% 4.85mg	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	236% 1650mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	298% 10133mg	290% 9870mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	45.5% 1685g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Leafy Tips have 78.3 times more Vitamin A, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 16.5 times more Vitamin B9 and 19.8 times more Vitamin C than Bamboo Shoots.
• While 500 kcal of Raw Bamboo Shoots contain 2.8 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Bamboo Shoots provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Bamboo Shoots have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Leafy Tips as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Leafy Tips have 5.8 times more Calcium, 3.7 times more Iron, 25.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus and 2.5 times more Sodium than Bamboo Shoots.
• While 500 kcal of Raw Bamboo Shoots contain 4.1 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Bamboo Shoots contain similar levels of Copper, Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Leafy Tips have 2.1 times more Fat and 1.8 times more Protein than Bamboo Shoots.
• While 500 kcal of Raw Bamboo Shoots contain 1.8 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Bamboo Shoots offer comparable quantities of Energy per 500 calories.