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

Weight per 500 calories

• Canned Bamboo Shoots: 2632g
• Balsam-pear , Pods: 2941g

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 Balsam-pear , Pods?

Macros Ratio

	Protein	Fat	Carbs
Canned Bamboo Shoots	29%	15%	56%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Canned Bamboo Shoots	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	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	NA	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	NA	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	97% 37g	217% 82.4g	38g per day for Men 19-50 years
Protein	81% 45.3g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	78.4% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	125% 6.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.58mg	97% 1.26mg	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	529% 2118μg	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	2745% 2471mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	21% 211mg	56% 559mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	111% 1mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	114% 2.6mg	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	130% 912mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	256% 8706mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	214% 23.5mg	11mg per day for Men 19-50 years
Water	67% 2482g	74.7% 2766g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Canned Bamboo Shoots have 2.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 26.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 26.8 times more Vitamin B9 and 85.3 times more Vitamin C than Canned Bamboo Shoots, Solids.
• 500 calories of Canned Bamboo Shoots have insufficient amounts of Vitamin A
• Both Canned Bamboo Shoots, Solids as well as Raw 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 Balsam-pear , Pods:

• 500 calories of Canned Bamboo Shoots have 3 times more Copper, 1.6 times more Manganese, 2.2 times more Selenium and 1.3 times more Sodium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 2.7 times more Calcium, 1.5 times more Iron, 4.8 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.4 times more Zinc than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Balsam-pear , Pods contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Bamboo Shoots have 2.1 times more Fat and 1.5 times more Protein than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 1.3 times more Carbohydrate and 2.2 times more Fiber than Canned Bamboo Shoots, Solids.
• Both Canned Bamboo Shoots and Balsam-pear , Pods offer comparable quantities of Energy per 500 calories.