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0g = 0kcal

Your food list

food nameweightkcal
ParsnipsParsnips, raw33g24.8kcal
PotatoesPotatoes, flesh and skin, raw160g123kcal
CarrotsCarrots, raw15g6.15kcal
BroccoliBroccoli, raw7.75g2.64kcal
OnionsOnions, raw37.5g15kcal
ThymeThyme, fresh0.05g0.051kcal
Olive OilOil, olive, salad or cooking6.75g59.7kcal
SaltSalt, table1.5g0kcal
Black PepperSpices, pepper, black0.03g0.075kcal
Total: 262g232kcal
Calories
232
kcal
Fats
7.1
grams
Carbs
39.4
grams
Protein
4.45
grams

Macros Ratio

Protein Fat Carbs
7%
27%
66%

vitamins

Vitamin A128μg
14%
RAE, retinol activity equivalents
Minμg - Maxμg
Foods contribution to Vitamin A
Amount and nameVitamin ATarget
15g Carrots125μg14%
7.75g Broccoli2.4μg0.27%
Find foods rich in Vitamin A Buy Preformed Vegan Vitamin A
Vitamin B10.19mg
16%
Thiamine
Minmg - Maxmg
Foods contribution to Vitamin B1
Amount and nameVitamin B1Target
160g Potatoes0.13mg11%
33g Parsnips0.03mg2.48%
37.5g Onions0.017mg1.44%
15g Carrots0.01mg0.83%
7.75g Broccoli0.006mg0.46%
Find foods rich in Vitamin B1 Buy Vegan Vitamin B1
Vitamin B20.096mg
7.38%
Riboflavin
Minmg - Maxmg
Foods contribution to Vitamin B2
Amount and nameVitamin B2Target
160g Potatoes0.051mg3.94%
33g Parsnips0.017mg1.27%
37.5g Onions0.01mg0.78%
7.75g Broccoli0.009mg0.7%
15g Carrots0.009mg0.67%
Find foods rich in Vitamin B2 Buy Vegan Vitamin B2
Vitamin B32.17mg
13.6%
Niacin, nicotinic acid, niacinamide
Minmg - Maxmg
Foods contribution to Vitamin B3
Amount and nameVitamin B3Target
160g Potatoes1.7mg10.6%
33g Parsnips0.23mg1.44%
15g Carrots0.15mg0.92%
7.75g Broccoli0.05mg0.31%
37.5g Onions0.044mg0.27%
Find foods rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.8mg
16%
Pantothenic acid
Minmg - Maxmg
Foods contribution to Vitamin B5
Amount and nameVitamin B5Target
160g Potatoes0.47mg9.44%
33g Parsnips0.2mg3.96%
37.5g Onions0.046mg0.92%
7.75g Broccoli0.044mg0.89%
15g Carrots0.041mg0.82%
Find foods rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.59mg
45%
Pyridoxine
Minmg - Maxmg
Foods contribution to Vitamin B6
Amount and nameVitamin B6Target
160g Potatoes0.48mg36.7%
37.5g Onions0.045mg3.46%
33g Parsnips0.03mg2.3%
15g Carrots0.021mg1.6%
7.75g Broccoli0.014mg1.04%
Find foods rich in Vitamin B6
Vitamin B70.33μg
1.1%
Biotin
Minμg - Maxμg
Foods contribution to Vitamin B7
Amount and nameVitamin B7Target
15g Carrots0.33μg1.1%
Find foods rich in Vitamin B7
Vitamin B961μg
15.2%
Folates and Folic Acid
Minμg - Maxμg
Foods contribution to Vitamin B9
Amount and nameVitamin B9Target
160g Potatoes24μg6%
33g Parsnips22μg5.53%
37.5g Onions7.13μg1.8%
7.75g Broccoli4.9μg1.22%
15g Carrots2.85μg0.71%
Find foods rich in Vitamin B9
Vitamin B120μg
0%
Cobalamin
Minμg - Maxμg
Foods contribution to Vitamin B12
Amount and nameVitamin B12Target
Find foods rich in Vitamin B12 Buy Vegan Vitamin B12
Vitamin C47.8mg
53%
Ascorbic acid
Minmg - Maxmg
Foods contribution to Vitamin C
Amount and nameVitamin CTarget
160g Potatoes31.5mg35%
7.75g Broccoli6.9mg7.7%
33g Parsnips5.6mg6.23%
37.5g Onions2.78mg3.1%
15g Carrots0.89mg0.98%
0.05g Thyme0.08mg0.089%
Find foods rich in Vitamin C
Vitamin D0IU
0%
Calciferol, cholecalciferol, ergocalciferol
MinIU - MaxIU
Foods contribution to Vitamin D
Amount and nameVitamin DTarget
Find foods rich in Vitamin D Buy Vegan Vitamin D
Vitamin E1.64mg
11%
Tocopherols and Tocotrienols
Minmg - Maxmg
Foods contribution to Vitamin E
Amount and nameVitamin ETarget
6.75g Olive Oil0.97mg6.46%
33g Parsnips0.49mg3.28%
15g Carrots0.099mg0.66%
7.75g Broccoli0.06mg0.4%
160g Potatoes0.016mg0.11%
37.5g Onions0.008mg0.05%
Find foods rich in Vitamin E
Vitamin K24.7μg
20.6%
Phytomenadione or phylloquinone
Minμg - Maxμg
Foods contribution to Vitamin K
Amount and nameVitamin KTarget
7.75g Broccoli7.87μg6.56%
33g Parsnips7.43μg6.2%
6.75g Olive Oil4.06μg3.4%
160g Potatoes3.2μg2.67%
15g Carrots1.98μg1.65%
37.5g Onions0.15μg0.13%
0.03g Black Pepper0.049μg0.041%
Find foods rich in Vitamin K

macro

Energy232kcal
8%
Minkcal - Maxkcal
Foods contribution to Energy
Amount and nameEnergyTarget
160g Potatoes123kcal4.25%
6.75g Olive Oil59.7kcal2.06%
33g Parsnips24.8kcal0.85%
37.5g Onions15kcal0.52%
15g Carrots6.15kcal0.21%
7.75g Broccoli2.64kcal0.091%
Find foods rich in Energy
Fat7.1g
7.3%
Ming - Maxg
Foods contribution to Fat
Amount and nameFatTarget
6.75g Olive Oil6.75g6.96%
160g Potatoes0.14g0.15%
33g Parsnips0.099g0.1%
37.5g Onions0.038g0.039%
15g Carrots0.036g0.037%
Find foods rich in Fat
Saturated Fat1g
3.2%
Ming - Maxg
Foods contribution to Saturated Fat
Amount and nameSaturated FatTarget
6.75g Olive Oil0.93g2.9%
160g Potatoes0.04g0.13%
33g Parsnips0.017g0.052%
37.5g Onions0.016g0.049%
Find foods rich in Saturated Fat
Omega 30.075g
4.7%
Ming - Maxg
Foods contribution to Omega 3
Amount and nameOmega 3Target
6.75g Olive Oil0.051g3.2%
160g Potatoes0.016g1%
7.75g Broccoli0.005g0.31%
37.5g Onions0.002g0.094%
33g Parsnips0.001g0.062%
Find foods rich in Omega 3
Omega 60.75g
4.4%
Ming - Maxg
Foods contribution to Omega 6
Amount and nameOmega 6Target
6.75g Olive Oil0.66g3.88%
160g Potatoes0.051g0.3%
15g Carrots0.015g0.088%
33g Parsnips0.014g0.08%
Find foods rich in Omega 6
Cholesterol0mg
0%
Minmg - Maxmg
Foods contribution to Cholesterol
Amount and nameCholesterolTarget
Find foods rich in Cholesterol
Carbohydrate39.4g
30.3%
Ming - Maxg
Foods contribution to Carbohydrate
Amount and nameCarbohydrateTarget
160g Potatoes28g21.5%
33g Parsnips5.94g4.57%
37.5g Onions3.5g2.7%
15g Carrots1.44g1.1%
7.75g Broccoli0.51g0.4%
Find foods rich in Carbohydrate
Sugars5.33g
7.35%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Ming - Maxg
Foods contribution to Sugars
Amount and nameSugarsTarget
37.5g Onions1.6g2.2%
33g Parsnips1.6g2.2%
160g Potatoes1.3g1.8%
15g Carrots0.71g0.98%
7.75g Broccoli0.13g0.18%
Find foods rich in Sugars
Fructose1.04g
1.43%
≤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]
Ming - Maxg
Foods contribution to Fructose
Amount and nameFructoseTarget
37.5g Onions0.48g0.67%
160g Potatoes0.42g0.57%
15g Carrots0.083g0.11%
7.75g Broccoli0.053g0.073%
Find foods rich in Fructose
Glucose1.36g
NA
Ming - Maxg
Foods contribution to Glucose
Amount and nameGlucoseTarget
Find foods rich in Glucose
Sucrose1.2g
NA
Ming - Maxg
Foods contribution to Sucrose
Amount and nameSucroseTarget
Find foods rich in Sucrose
Fiber6.25g
16.4%
Ming - Maxg
Foods contribution to Fiber
Amount and nameFiberTarget
160g Potatoes3.36g8.84%
33g Parsnips1.6g4.26%
37.5g Onions0.64g1.68%
15g Carrots0.42g1.1%
7.75g Broccoli0.2g0.53%
Find foods rich in Fiber
Protein4.45g
7.95%
Ming - Maxg
Foods contribution to Protein
Amount and nameProteinTarget
160g Potatoes3.28g5.86%
37.5g Onions0.41g0.74%
33g Parsnips0.4g0.71%
7.75g Broccoli0.22g0.39%
15g Carrots0.14g0.25%
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minerals

Calcium49mg
4.9%
Minmg - Maxmg
Foods contribution to Calcium
Amount and nameCalciumTarget
160g Potatoes19mg1.92%
33g Parsnips12mg1.2%
37.5g Onions8.63mg0.86%
15g Carrots4.95mg0.5%
7.75g Broccoli3.64mg0.36%
1.5g Salt0.36mg0.036%
Find foods rich in Calcium
Copper0.24mg
27%
Minmg - Maxmg
Foods contribution to Copper
Amount and nameCopperTarget
160g Potatoes0.18mg19.6%
33g Parsnips0.04mg4.4%
37.5g Onions0.015mg1.63%
15g Carrots0.007mg0.75%
7.75g Broccoli0.004mg0.42%
1.5g Salt0mg0.05%
0.03g Black Pepper0mg0.044%
0.05g Thyme0mg0.031%
Find foods rich in Copper
Fluoride0.93μg
0.023%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Minμg - Maxμg
Foods contribution to Fluoride
Amount and nameFluorideTarget
Find foods rich in Fluoride
Iron1.73mg
21.6%
Minmg - Maxmg
Foods contribution to Iron
Amount and nameIronTarget
160g Potatoes1.3mg16.2%
33g Parsnips0.19mg2.43%
37.5g Onions0.079mg0.98%
7.75g Broccoli0.057mg0.71%
15g Carrots0.045mg0.56%
6.75g Olive Oil0.038mg0.47%
0.05g Thyme0.009mg0.11%
1.5g Salt0.005mg0.062%
0.03g Black Pepper0.003mg0.036%
Find foods rich in Iron
Magnesium53.7mg
12.8%
Minmg - Maxmg
Foods contribution to Magnesium
Amount and nameMagnesiumTarget
160g Potatoes36.8mg8.76%
33g Parsnips9.57mg2.28%
37.5g Onions3.75mg0.89%
15g Carrots1.8mg0.43%
7.75g Broccoli1.63mg0.39%
Find foods rich in Magnesium
Manganese0.52mg
22.7%
Minmg - Maxmg
Foods contribution to Manganese
Amount and nameManganeseTarget
160g Potatoes0.24mg10.6%
33g Parsnips0.18mg8.03%
37.5g Onions0.048mg2.1%
15g Carrots0.021mg0.93%
7.75g Broccoli0.016mg0.71%
0.03g Black Pepper0.004mg0.17%
1.5g Salt0.002mg0.065%
0.05g Thyme0.001mg0.037%
Find foods rich in Manganese
Molybdenum0μg
0%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Minμg - Maxμg
Foods contribution to Molybdenum
Amount and nameMolybdenumTarget
Find foods rich in Molybdenum
Phosphorus136mg
19.4%
Minmg - Maxmg
Foods contribution to Phosphorus
Amount and namePhosphorusTarget
160g Potatoes91mg13%
33g Parsnips23.4mg3.35%
37.5g Onions11mg1.55%
15g Carrots5.25mg0.75%
7.75g Broccoli5.1mg0.73%
Find foods rich in Phosphorus
Potassium932mg
27.4%
Minmg - Maxmg
Foods contribution to Potassium
Amount and namePotassiumTarget
160g Potatoes680mg20%
33g Parsnips124mg3.64%
37.5g Onions54.8mg1.6%
15g Carrots48mg1.4%
7.75g Broccoli24.5mg0.72%
Find foods rich in Potassium
Selenium1.63μg
2.97%
Minμg - Maxμg
Foods contribution to Selenium
Amount and nameSeleniumTarget
160g Potatoes0.64μg1.16%
33g Parsnips0.59μg1.08%
7.75g Broccoli0.19μg0.35%
37.5g Onions0.19μg0.34%
Find foods rich in Selenium
Sodium609mg
40.6%
Minmg - Maxmg
Foods contribution to Sodium
Amount and nameSodiumTarget
1.5g Salt581mg38.8%
15g Carrots10.4mg0.69%
160g Potatoes9.6mg0.64%
33g Parsnips3.3mg0.22%
7.75g Broccoli2.56mg0.17%
37.5g Onions1.5mg0.1%
Find foods rich in Sodium
Zinc0.81mg
7.35%
Minmg - Maxmg
Foods contribution to Zinc
Amount and nameZincTarget
160g Potatoes0.48mg4.36%
33g Parsnips0.19mg1.77%
37.5g Onions0.064mg0.58%
15g Carrots0.036mg0.33%
7.75g Broccoli0.032mg0.29%
Find foods rich in Zinc
Water207g
5.6%
Ming - Maxg
Foods contribution to Water
Amount and nameWaterTarget
160g Potatoes127g3.43%
37.5g Onions33.4g0.9%
33g Parsnips26.2g0.71%
15g Carrots13.2g0.36%
7.75g Broccoli6.92g0.19%
Find foods rich in Water
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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