Comparing Nutrients in 5 ounces Roasted Almonds VS Bamboo Shoots

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bamboo Shoots	31%	8%	61%

Macro Nutrients

	Roasted Almonds	Bamboo Shoots	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	5.67% 7.37g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.87% 4.25g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bamboo Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	26% 0.34mg	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	19.5% 78μg	2.5% 9.92μg	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	6.3% 5.67mg	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	226% 34mg	9.45% 1.4mg	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

	Roasted Almonds	Bamboo Shoots	Recommended Dietary Allowance
Calcium	38% 380mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	30% 0.27mg	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	66% 5.3mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	16% 0.37mg	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	95% 668mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Bamboo Shoots per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Bamboo Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Bamboo Shoots:

• 5 ounces of Roasted Almonds have 17.1 times more Vitamin B2, 6.1 times more Vitamin B3, 2 times more Vitamin B5, 7.9 times more Vitamin B9 and 23.9 times more Vitamin E than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Raw Bamboo Shoots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Bamboo Shoots:

• 5 ounces of Roasted Almonds have 20.6 times more Calcium, 5.8 times more Copper, 7.5 times more Iron, 93 times more Magnesium, 8.5 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium and 3 times more Zinc than Bamboo Shoots.
• While 5 oz of Raw Bamboo Shoots contain 37.8 times more Water than Dry Roasted Almonds.
• 5 ounces of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 22.1 times more Energy, 175.1 times more Fat, 59.3 times more Saturated Fat, 113.6 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 5 times more Fiber and 8.1 times more Protein than Bamboo Shoots.
• 5 ounces of Bamboo Shoots provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Bamboo Shoots provide inadequate amounts of Omega 3 in five ounces.