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

Weight per 500 calories

• Canned Bamboo Shoots: 2632g
• Boiled Balsam-pear , Pods: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	87.4% 114g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	70.8% 51.3g	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	97% 37g	139% 52.6g	38g per day for Men 19-50 years
Protein	81% 45.3g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.58mg	83% 1.08mg	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	19.7% 79μg	336% 1342μg	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	32% 29mg	965% 868mg	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	111% 16.6mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	21% 211mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	96% 0.87mg	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	105% 8.42mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	98% 2.26mg	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% 658mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	67% 2482g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Bamboo Shoots have 3.3 times more Vitamin B6 and 4.5 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 6 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 17 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Canned Bamboo Shoots, Solids.
• 500 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Bamboo Shoots, Solids as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Bamboo Shoots have 3.5 times more Copper, 1.8 times more Manganese and 2.5 times more Selenium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 4 times more Magnesium, 1.4 times more Phosphorus and 4 times more Potassium than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Calcium, Iron, Sodium, Zinc and Water per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Bamboo Shoots have 2.2 times more Fat, more Omega 3, 1.9 times more Omega 6 and 2 times more Protein than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Carbohydrate and 1.4 times more Fiber than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3