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

Weight per 100 calories

Boiled Balsam-pear , Pods

526g

Boiled Bamboo Shoots

833g

Boiled Balsam-pear , Pods have 1.6 times more energy per 100g than Boiled Bamboo Shoots. It has very low energy density when compared to other foods. Boiled and Drained Bamboo Shoots having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Boiled Bamboo Shoots

39%

13%

48%

100 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Boiled Bamboo Shoots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.98%0.95g

Fat

1.9%1.83g

0.95 gvs1.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.074g

Saturated Fat

1.33%0.43g

0.074 gvs0.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

7.8%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.4%0.41g

Omega 6

4.07%0.69g

0.41 gvs0.69 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%22.7g

Carbohydrate

12.3%16g

22.7 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.7%10.5g

Fiber

22%8.33g

10.5 gvs8.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.42g

Protein

22.8%12.8g

4.42 gvs12.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Balsam-pear , Podsvs Boiled Bamboo Shoots

3.5%31.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

31.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg

Vitamin B1

14%0.17mg

Thiamine

0.27 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg

Vitamin B2

32%0.42mg

Riboflavin

0.28 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.2%1.47mg

Vitamin B3

15.6%2.5mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs2.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.3%1mg

Vitamin B5

11%0.55mg

Pantothenic acid

1 mgvs0.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.6%0.22mg

Vitamin B6

63%0.82mg

Pyridoxine

0.22 mgvs0.82 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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67%268μg

Vitamin B9

4.17%16.7μg

Folates and Folic Acid

268 μgvs16.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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193%174mg

Vitamin C

0%0mg

Ascorbic acid

174 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.9%0.74mg

Vitamin E

Tocopherols and Tocotrienols

0.74 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25.3μg

Vitamin K

Phytomenadione or phylloquinone

25.3 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Balsam-pear , Podsvs Boiled Bamboo Shoots

4.74%47.4mg

Calcium

10%100mg

47.4 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

76%0.68mg

0.17 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25%2mg

Iron

25%2mg

2 mgvs2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.2mg

Magnesium

5.95%25mg

84.2 mgvs25 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.7%0.45mg

Manganese

41%0.94mg

0.45 mgvs0.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27%189mg

Phosphorus

24%167mg

189 mgvs167 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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49.4%1679mg

Potassium

131%4442mg

1679 mgvs4442 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.05μg

Selenium

6.06%3.33μg

1.05 μgvs3.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.6mg

Sodium

2.22%33.3mg

31.6 mgvs33.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.05mg

Zinc

35.6%3.9mg

4.05 mgvs3.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%494g

Water

21.6%799g

494 gvs799 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Boiled and Drained Balsam-pear , Pods have more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 16.1 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
While Boiled and Drained Bamboo Shoots contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Balsam-pear , Pods have 3.4 times more Magnesium than Boiled and Drained Bamboo Shoots.
While Boiled and Drained Bamboo Shoots contain 2.1 times more Calcium, 3.9 times more Copper, 2.1 times more Manganese, 2.6 times more Potassium, 3.2 times more Selenium and 1.6 times more Water than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Bamboo Shoots have similar amounts of Iron, Phosphorus, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Balsam-pear , Pods have 1.4 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Bamboo Shoots.
While Boiled and Drained Bamboo Shoots contain 1.9 times more Fat, 5.8 times more Saturated Fat, more Omega 3, 1.7 times more Omega 6 and 2.9 times more Protein than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Boiled and Drained Bamboo Shoots have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Boiled and Drained Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsBoiled Bamboo ShootsVS Bamboo ShootsBoiled Balsam-pear , PodsVS Canned Bamboo ShootsBoiled Bamboo ShootsVS Canned Bamboo Shoots

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: