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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Bamboo Shoots: 1852g

Raw Bamboo Shoots have 1.6 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Balsam-pear , Pods or Bamboo Shoots?

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 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	83.7% 109g	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	217% 82.4g	107% 40.7g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	2.06% 18.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	231% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	59.6% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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 , Pods	Bamboo Shoots	Recommended Dietary Allowance
Calcium	56% 559mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	158% 12.6mg	116% 9.26mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	130% 912mg	156% 1093mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	290% 9870mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	45.5% 1685g	3700g per day for Men 19-50 years

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

• Raw Balsam-pear , Pods have 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.
• While Raw Bamboo Shoots contain 2.4 times more Vitamin B1 and 3.5 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Balsam-pear , Pods have 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.
• While Raw Bamboo Shoots contain 3.5 times more Copper, 1.9 times more Manganese and 2.5 times more Selenium than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Balsam-pear , Pods have 2 times more Fiber than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 1.6 times more Protein than Raw Balsam-pear , Pods.
• Both Raw Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.