Nutrients in 300 calories of Bamboo Shoots

Raw Bamboo Shoots (Phyllostachys spp.).

Weight per 300 Calories

Bamboo Shoots

1111g

Raw Bamboo Shoots has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

31%

61%

300 kcal ▼

Macro Nutrients

Bamboo Shoots

Energy300 kcal

10.3%

Raw Bamboo Shoots have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.33 g

3.44%

Raw Bamboo Shoots have 3.3333333333333 g of Fat per 300 calories, which is 3.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.77 g

2.4%

Raw Bamboo Shoots have 0.76666666666667 g of Saturated Fat per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Raw Bamboo Shoots have 0.22222222222222 g of Omega 3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.27 g

7.45%

Raw Bamboo Shoots have 1.2666666666667 g of Omega 6 per 300 calories, which is 7.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Bamboo Shoots have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.8 g

44.4%

Raw Bamboo Shoots have 57.777777777778 g of Carbohydrate per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars33.3 g

46%

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

Raw Bamboo Shoots have 33.333333333333 g of Sugars per 300 calories, which is 46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber24.4 g

64.3%

Raw Bamboo Shoots have 24.444444444444 g of Fiber per 300 calories, which is 64.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein29 g

51.6%

Raw Bamboo Shoots have 28.888888888889 g of Protein per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bamboo Shoots

Vitamin A11 μg

1.23%

RAE, retinol activity equivalents

Raw Bamboo Shoots have 11.111111111111 μg of Vitamin A per 300 calories, which is 1.23% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.67 mg

139%

Thiamine

Raw Bamboo Shoots have 1.6666666666667 mg of Vitamin B1 per 300 calories, which is 139% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.78 mg

60%

Riboflavin

Raw Bamboo Shoots have 0.77777777777778 mg of Vitamin B2 per 300 calories, which is 60% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.67 mg

41.7%

Niacin, nicotinic acid, niacinamide

Raw Bamboo Shoots have 6.6666666666667 mg of Vitamin B3 per 300 calories, which is 41.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

35.8%

Pantothenic acid

Raw Bamboo Shoots have 1.7888888888889 mg of Vitamin B5 per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.67 mg

205%

Pyridoxine

Raw Bamboo Shoots have 2.6666666666667 mg of Vitamin B6 per 300 calories, which is 205% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B977.8 μg

19.4%

Folates and Folic Acid

Raw Bamboo Shoots have 77.777777777778 μg of Vitamin B9 per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Bamboo Shoots have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C44.4 mg

49.4%

Ascorbic acid

Raw Bamboo Shoots have 44.444444444444 mg of Vitamin C per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Bamboo Shoots have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

74%

Tocopherols and Tocotrienols

Raw Bamboo Shoots have 11.111111111111 mg of Vitamin E per 300 calories, which is 74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw Bamboo Shoots have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bamboo Shoots

Calcium144 mg

14.4%

Raw Bamboo Shoots have 144.44444444444 mg of Calcium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.1 mg

235%

Raw Bamboo Shoots have 2.1111111111111 mg of Copper per 300 calories, which is 235% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.56 mg

69.4%

Raw Bamboo Shoots have 5.5555555555556 mg of Iron per 300 calories, which is 69.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium33.3 mg

7.94%

Raw Bamboo Shoots have 33.333333333333 mg of Magnesium per 300 calories, which is 7.94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.9 mg

127%

Raw Bamboo Shoots have 2.9111111111111 mg of Manganese per 300 calories, which is 127% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus656 mg

94%

Raw Bamboo Shoots have 655.55555555556 mg of Phosphorus per 300 calories, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5922 mg

174%

Raw Bamboo Shoots have 5922.2222222222 mg of Potassium per 300 calories, which is 174% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.9 μg

16%

Raw Bamboo Shoots have 8.8888888888889 μg of Selenium per 300 calories, which is 16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44.4 mg

2.96%

Raw Bamboo Shoots have 44.444444444444 mg of Sodium per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.2 mg

111%

Raw Bamboo Shoots have 12.222222222222 mg of Zinc per 300 calories, which is 111% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1011 g

27.3%

Raw Bamboo Shoots have 1011.1111111111 g of Water per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Bamboo Shoots:

300 calories of Bamboo Shoots has outstanding amounts of Vitamin B1 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B9.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 300 calories of Raw Bamboo Shoots:

300 calories of Bamboo Shoots has outstanding amounts of Copper, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Iron.
It also has a good amount of Calcium, Magnesium and Selenium.
This vegetable has some Sodium.

Macronutrients in 300 calories of Raw Bamboo Shoots:

300 calories of Bamboo Shoots is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat.
The product has trace amounts of Saturated Fat.

Compare Raw Bamboo Shoots with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Bamboo Shoots

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Bamboo Shoots with: