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

Weight per 500 calories

Boiled Balsam-pear , Pods

2632g

Bamboo Shoots

1852g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

Bamboo Shoots

31%

61%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs Bamboo Shoots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.9%4.74g

Fat

5.73%5.56g

4.74 gvs5.56 g

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

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1.15%0.37g

Saturated Fat

4%1.28g

0.37 gvs1.28 g

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

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0%0g

Omega 3

23%0.37g

0 gvs0.37 g

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

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12%2.05g

Omega 6

12.4%2.1g

2.05 gvs2.1 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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87.4%114g

Carbohydrate

74%96g

114 gvs96 g

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

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70.8%51.3g

Sugars

76.6%55.6g

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

51.3 gvs55.6 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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139%52.6g

Fiber

107%40.7g

52.6 gvs40.7 g

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

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39.5%22g

Protein

86%48g

22 gvs48 g

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

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Vitamins

Boiled Balsam-pear , Podsvs Bamboo Shoots

17.5%158μg

Vitamin A

2.06%18.5μg

RAE, retinol activity equivalents

158 μgvs18.5 μg

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

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112%1.34mg

Vitamin B1

231%2.78mg

Thiamine

1.34 mgvs2.78 mg

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

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107%1.4mg

Vitamin B2

100%1.3mg

Riboflavin

1.4 mgvs1.3 mg

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

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46%7.37mg

Vitamin B3

69.4%11mg

Niacin, nicotinic acid, niacinamide

7.37 mgvs11 mg

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

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102%5.08mg

Vitamin B5

59.6%3mg

Pantothenic acid

5.08 mgvs3 mg

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

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83%1.08mg

Vitamin B6

342%4.44mg

Pyridoxine

1.08 mgvs4.44 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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336%1342μg

Vitamin B9

32.4%130μg

Folates and Folic Acid

1342 μgvs130 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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965%868mg

Vitamin C

82.3%74mg

Ascorbic acid

868 mgvs74 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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24.6%3.7mg

Vitamin E

123%18.5mg

Tocopherols and Tocotrienols

3.7 mgvs18.5 mg

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

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105%126μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

126 μgvs0 μg

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

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Minerals

Boiled Balsam-pear , Podsvs Bamboo Shoots

23.7%237mg

Calcium

24%241mg

237 mgvs241 mg

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

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96%0.87mg

Copper

391%3.5mg

0.87 mgvs3.5 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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125%10mg

Iron

116%9.26mg

10 mgvs9.26 mg

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

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100%421mg

Magnesium

13.2%55.6mg

421 mgvs55.6 mg

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

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98%2.26mg

Manganese

211%4.85mg

2.26 mgvs4.85 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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135%947mg

Phosphorus

156%1093mg

947 mgvs1093 mg

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

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247%8395mg

Potassium

290%9870mg

8395 mgvs9870 mg

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

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9.57%5.26μg

Selenium

27%15μg

5.26 μgvs15 μg

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

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10.5%158mg

Sodium

4.94%74mg

158 mgvs74 mg

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

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184%20.3mg

Zinc

185%20.4mg

20.3 mgvs20.4 mg

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

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67%2472g

Water

45.5%1685g

2472 gvs1685 g

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

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

Boiled and Drained Balsam-pear , Pods have 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.
While Raw Bamboo Shoots contain 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 and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Vitamin B2 per 500 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs Bamboo Shoots:

Boiled and Drained Balsam-pear , Pods have 7.6 times more Magnesium, 2.1 times more Sodium and 1.5 times more Water than Raw Bamboo Shoots.
While Raw Bamboo Shoots contain 4.1 times more Copper, 2.1 times more Manganese and 2.8 times more Selenium than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Pods have 1.3 times more Fiber than Raw Bamboo Shoots.
While Raw Bamboo Shoots contain more Omega 3 and 2.2 times more Protein than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw Bamboo Shoots have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Sugars per 500 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Raw Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , PodsVS Boiled Bamboo ShootsBamboo ShootsVS Boiled Bamboo Shoots

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: