Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bamboo Shoots	Recommended Dietary Allowance
Energy	204% 5920kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	40% 52g	130g per day for Men 19-50 years
Sugars	43% 31g	41.4% 30g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	58% 22g	38g per day for Men 19-50 years
Protein	358% 201g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	185% 2.4mg	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	585% 2340μg	17.5% 70μg	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	12.2% 11mg	44.4% 40mg	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	2422% 363mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Bamboo Shoots	Recommended Dietary Allowance
Calcium	87% 870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	211% 1.9mg	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	535% 42.8mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	114% 2.62mg	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	1627% 11390mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Bamboo Shoots:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B1, 4 times more Vitamin B2, 6.9 times more Vitamin B3, 43.1 times more Vitamin B5, 3.3 times more Vitamin B6, 33.4 times more Vitamin B9, 36.3 times more Vitamin E and more Vitamin K than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 3.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Bamboo Shoots:

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Calcium, 9.5 times more Copper, 8.6 times more Iron, 42.3 times more Magnesium, 7.9 times more Manganese, 19.3 times more Phosphorus, 97.8 times more Selenium and 4.7 times more Zinc than Raw Bamboo Shoots.
• While Raw Bamboo Shoots contain 59.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Bamboo Shoots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 21.9 times more Energy, 171 times more Fat, 102.4 times more Saturated Fat, 4.1 times more Omega 3, 300.1 times more Omega 6, 4.4 times more Carbohydrate, 4.8 times more Fiber and 7.7 times more Protein than Raw Bamboo Shoots.
• Both Oil Roasted Sunflower Seed Kernels and Raw Bamboo Shoots have similar amounts of Sugars per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Bamboo Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.