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

Weight per 100 calories

• Boiled Bamboo Shoots: 833g
• Balsam-pear , Pods: 588g

Raw Balsam-pear , Pods have 1.4 times more energy per unit of mass than Boiled and Drained Bamboo Shoots, which is very low in comparison to other foods. Boiled Bamboo Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	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	22% 8.33g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	4.17% 16.7μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	10% 100mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	25% 2mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	24% 167mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	131% 4442mg	51.2% 1741mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	42.8% 4.7mg	11mg per day for Men 19-50 years
Water	21.6% 799g	15% 553g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Bamboo Shoots have 1.8 times more Vitamin B2 and 3.2 times more Vitamin B6 than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B5, 25.4 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Balsam-pear , Pods provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Boiled Bamboo Shoots have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Bamboo Shoots 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 Boiled Bamboo Shoots vs Balsam-pear , Pods:

• 100 calories of Boiled Bamboo Shoots have 3.4 times more Copper, 1.8 times more Manganese, 2.6 times more Potassium, 2.8 times more Selenium and 1.4 times more Water than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.3 times more Iron and 4 times more Magnesium than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Balsam-pear , Pods contain similar levels of Calcium, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Bamboo Shoots have 2.2 times more Protein than Balsam-pear , Pods.
• While 100 kcal of Raw Balsam-pear , Pods contain 1.4 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Balsam-pear , Pods offer comparable quantities of Energy per 100 calories.