Comparing Nutrients in 100 calories Canned Bamboo Shoots VS Balsam-pear , Pods

Weight per 100 calories

• Canned Bamboo Shoots: 526g
• Balsam-pear , Pods: 588g

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

Discover which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	NA	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.95g	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	19.4% 7.37g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	16% 9.05g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	19.5% 0.25mg	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	3.95% 15.8μg	106% 424μg	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	6.43% 5.8mg	549% 494mg	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	22% 3.3mg	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	4.2% 42mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	22.2% 0.2mg	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	21% 1.7mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	22.8% 0.52mg	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	18.8% 132mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.63μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	13.4% 496g	15% 553g	3700g per day for Men 19-50 years

Canned Bamboo Shoots VS Balsam-pear , Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Bamboo Shoots or Balsam-pear , Pods?

Lets compare vitamin content per 100 calories of Canned Bamboo Shoots vs Balsam-pear , Pods:

• 100 calories of Canned Bamboo Shoots have 2.8 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 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.
• 100 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 100 calories.

Comparing minerals per 100 calories for Canned Bamboo Shoots vs Balsam-pear , Pods:

• 100 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 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Bamboo Shoots have 2.1 times more Fat and 1.5 times more Protein than Balsam-pear , Pods.
• While 100 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 100 calories.