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

Weight per 500 calories

• Bamboo Shoots: 1852g
• Boiled Balsam-pear , Pods: 2632g

Bamboo Shoots have 1.4 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	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	5.73% 5.56g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	74% 96g	87.4% 114g	130g per day for Men 19-50 years
Sugars	76.6% 55.6g	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	107% 40.7g	139% 52.6g	38g per day for Men 19-50 years
Protein	86% 48g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.78mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.4% 11mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 3mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.44mg	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	32.4% 130μg	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	82.3% 74mg	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	123% 18.5mg	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

	Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	24% 241mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	391% 3.5mg	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	116% 9.26mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	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	156% 1093mg	135% 947mg	700mg per day for Men 19-50 years
Potassium	290% 9870mg	247% 8395mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	4.94% 74mg	10.5% 158mg	1500mg per day for Men 19-50 years
Zinc	185% 20.4mg	184% 20.3mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	67% 2472g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Bamboo Shoots have 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, 4.1 times more Vitamin B6 and 5 times more Vitamin E than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 8.5 times more Vitamin A, 1.7 times more Vitamin B5, 10.4 times more Vitamin B9, 11.7 times more Vitamin C and more Vitamin K than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Bamboo Shoots 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 Bamboo Shoots vs Boiled Balsam-pear , Pods:

• 500 calories of Bamboo Shoots have 4.1 times more Copper, 2.1 times more Manganese and 2.8 times more Selenium than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 7.6 times more Magnesium, 2.1 times more Sodium and 1.5 times more Water than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Calcium, Iron, Phosphorus, Potassium and Zinc 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 Bamboo Shoots have more Omega 3 and 2.2 times more Protein than Boiled Balsam-pear , Pods.
• While 500 kcal of Boiled and Drained Balsam-pear , Pods contain 1.3 times more Fiber than Raw Bamboo Shoots.
• Both Bamboo Shoots and Boiled Balsam-pear , Pods offer comparable quantities of Energy, Omega 6, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3