Nutrients in 14 ounces of Bamboo Shoots

Raw Bamboo Shoots (Phyllostachys spp.).

Macros Ratio

Protein Fat Carbs

31%

61%

14 oz ▼

Macro Nutrients

Bamboo Shoots

Energy107 kcal

3.7%

Raw Bamboo Shoots have 107.16111 kcal of Energy per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Bamboo Shoots have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.86%

Raw Bamboo Shoots have 0.27385617 g of Saturated Fat per 14 ounces, which is 0.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.079 g

4.96%

Raw Bamboo Shoots have 0.0793786 g of Omega 3 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.66%

Raw Bamboo Shoots have 0.45245802 g of Omega 6 per 14 ounces, which is 2.66% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.6 g

16%

Raw Bamboo Shoots have 20.638436 g of Carbohydrate per 14 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12 g

16.4%

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

Raw Bamboo Shoots have 11.90679 g of Sugars per 14 ounces, which is 16.4% 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

Fiber8.73 g

23%

Raw Bamboo Shoots have 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Raw Bamboo Shoots have 10.319218 g of Protein per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Bamboo Shoots

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Bamboo Shoots have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

49.6%

Thiamine

Raw Bamboo Shoots have 0.5953395 mg of Vitamin B1 per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.4%

Riboflavin

Raw Bamboo Shoots have 0.2778251 mg of Vitamin B2 per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw Bamboo Shoots have 2.381358 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.8%

Pantothenic acid

Raw Bamboo Shoots have 0.63899773 mg of Vitamin B5 per 14 ounces, which is 12.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73.3%

Pyridoxine

Raw Bamboo Shoots have 0.9525432 mg of Vitamin B6 per 14 ounces, which is 73.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Raw Bamboo Shoots have 27.78251 μg of Vitamin B9 per 14 ounces, which is 6.95% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16 mg

17.6%

Ascorbic acid

Raw Bamboo Shoots have 15.87572 mg of Vitamin C per 14 ounces, which is 17.6% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.97 mg

26.5%

Tocopherols and Tocotrienols

Raw Bamboo Shoots have 3.96893 mg of Vitamin E per 14 ounces, which is 26.5% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Bamboo Shoots

Calcium51.6 mg

5.16%

Raw Bamboo Shoots have 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.8%

Raw Bamboo Shoots have 0.7540967 mg of Copper per 14 ounces, which is 83.8% 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

Iron2 mg

25%

Raw Bamboo Shoots have 1.984465 mg of Iron per 14 ounces, which is 25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium12 mg

2.83%

Raw Bamboo Shoots have 11.90679 mg of Magnesium per 14 ounces, which is 2.83% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45.2%

Raw Bamboo Shoots have 1.03985966 mg of Manganese per 14 ounces, which is 45.2% 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

Phosphorus234 mg

33.5%

Raw Bamboo Shoots have 234.16687 mg of Phosphorus per 14 ounces, which is 33.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2115 mg

62.2%

Raw Bamboo Shoots have 2115.43969 mg of Potassium per 14 ounces, which is 62.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Bamboo Shoots have 3.175144 μg of Selenium per 14 ounces, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Raw Bamboo Shoots have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.37 mg

39.7%

Raw Bamboo Shoots have 4.365823 mg of Zinc per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water361 g

9.76%

Raw Bamboo Shoots have 361.17263 g of Water per 14 ounces, which is 9.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Bamboo Shoots:

14 ounces of Bamboo Shoots is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B3, Vitamin B5 and Vitamin C.
It also has some Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Raw Bamboo Shoots:

14 ounces of Bamboo Shoots has outstanding amounts of Copper.
It is an excellent source of Iron, Manganese, Phosphorus, Potassium and Zinc.
It also has some Calcium, Magnesium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Bamboo Shoots:

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

Compare Raw Bamboo Shoots with:

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

Food Info

Nutrients in 14 ounces of Bamboo Shoots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Bamboo Shoots with: