Comparing Nutrients in 7 ounces Bamboo Shoots VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Bamboo Shoots	31%	8%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Bamboo Shoots	Brazilnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.94% 10.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	6.38% 4.62g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	39% 15g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Bamboo Shoots	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	15.4% 0.2mg	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	3.47% 14μg	11% 43.7μg	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	8.8% 7.94mg	1.54% 1.4mg	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	13.2% 2mg	74.7% 11.2mg	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

	Bamboo Shoots	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	384% 3.46mg	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	12.4% 0.99mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	106% 2.43mg	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	16.7% 117mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bamboo Shoots VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Bamboo Shoots versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bamboo Shoots vs Brazilnuts:

• 7 ounces of Bamboo Shoots have 2 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6 and 5.7 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.1 times more Vitamin B1, 3.1 times more Vitamin B9 and 5.7 times more Vitamin E than Raw Bamboo Shoots.
• Both Bamboo Shoots and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bamboo Shoots have insufficient amounts of Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Bamboo Shoots as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bamboo Shoots vs Brazilnuts:

• 7 ounces of Bamboo Shoots have 26.6 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 9.2 times more Copper, 4.9 times more Iron, 125.3 times more Magnesium, 4.7 times more Manganese, 12.3 times more Phosphorus, 2396.3 times more Selenium and 3.7 times more Zinc than Raw Bamboo Shoots.
• Both Bamboo Shoots and Brazilnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Bamboo Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bamboo Shoots have 1.3 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 24.4 times more Energy, 223.7 times more Fat, 233.8 times more Saturated Fat, 1.8 times more Omega 3, 213.7 times more Omega 6, 2.3 times more Carbohydrate, 3.4 times more Fiber and 5.5 times more Protein than Raw Bamboo Shoots.
• 7 ounces of Bamboo Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Bamboo Shoots VS Brazilnuts

What are the health benefits of Bamboo Shoots compared to Brazilnuts?

Bamboo shoots are low in calories and a good source of fiber, vitamins, and minerals such as potassium and manganese. They can help improve digestion, support heart health, and boost the immune system. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is ideal for overall health and well-being.

Can I lose weight easier by eating more Bamboo Shoots or Brazilnuts?

Both bamboo shoots and Brazil nuts can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and balance of nutrients. Bamboo shoots are low in calories and high in fiber, which can help with weight loss by promoting fullness and aiding digestion. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also be beneficial for weight loss by keeping you satisfied and supporting muscle growth. Ultimately, the key to weight loss is creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Bamboo Shoots or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both bamboo shoots and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Include a variety of plant-based protein sources in your diet such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support muscle growth and recovery.

What is the environmental impact of producing Bamboo Shoots compared to Brazilnuts?

Bamboo shoots have a lower environmental impact compared to Brazil nuts. Bamboo is a fast-growing and renewable resource that requires minimal water and pesticides to grow. In contrast, Brazil nuts are harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing bamboo shoots over Brazil nuts can help reduce your environmental footprint.