Comparing Nutrients in 1 pound Almonds VS Canned Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Bamboo Shoots	29%	15%	56%

Macro Nutrients

	Almonds	Canned Bamboo Shoots	Recommended Dietary Allowance
Energy	91% 2626kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	12% 8.57g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	171% 96g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	3.4% 13.6μg	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	5.54% 5mg	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	775% 116mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Bamboo Shoots	Recommended Dietary Allowance
Calcium	122% 1220mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	57.5% 0.52mg	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	210% 17mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Bamboo Shoots:

• Almonds have 7.9 times more Vitamin B1, 43.8 times more Vitamin B2, 25.8 times more Vitamin B3, 5.1 times more Vitamin B5, 14.7 times more Vitamin B9 and 40.7 times more Vitamin E than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain more Vitamin C than Almonds.
• Both Almonds and Canned Bamboo Shoots, Solids have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Canned Bamboo Shoots, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Bamboo Shoots:

• Almonds have 33.6 times more Calcium, 9 times more Copper, 11.6 times more Iron, 67.5 times more Magnesium, 13.9 times more Manganese, 19.2 times more Phosphorus, 9.2 times more Potassium, 8.2 times more Selenium and 4.8 times more Zinc than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 21.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 30.5 times more Energy, 124.8 times more Fat, 41.3 times more Saturated Fat, 81.6 times more Omega 6, 6.7 times more Carbohydrate, 2.3 times more Sugars, 8.9 times more Fiber and 12.3 times more Protein than Canned Bamboo Shoots, Solids.
• While Canned Bamboo Shoots, Solids contain 9 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Bamboo Shoots, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.