Nutrients in 14 ounces of Salsify

Raw Salsify (Tragopogon porrifolius).

Macros Ratio

Protein Fat Carbs

15%

83%

14 oz ▼

Macro Nutrients

Salsify

Energy325 kcal

11.2%

Raw Salsify has 325.45226 kcal of Energy per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Salsify has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Salsify has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate74 g

56.8%

Raw Salsify has 73.822098 g of Carbohydrate per 14 ounces, which is 56.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber13 g

34.5%

Raw Salsify has 13.097469 g of Fiber per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.4%

Raw Salsify has 13.097469 g of Protein per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Salsify

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Salsify has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Raw Salsify has 0.3175144 mg of Vitamin B1 per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

67%

Riboflavin

Raw Salsify has 0.8731646 mg of Vitamin B2 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw Salsify has 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.47 mg

29.4%

Pantothenic acid

Raw Salsify has 1.47247303 mg of Vitamin B5 per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

84.6%

Pyridoxine

Raw Salsify has 1.09939361 mg of Vitamin B6 per 14 ounces, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9103 μg

25.8%

Folates and Folic Acid

Raw Salsify has 103.19218 μg of Vitamin B9 per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Salsify has 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 C31.8 mg

35.3%

Ascorbic acid

Raw Salsify has 31.75144 mg of Vitamin C per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Salsify has 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Salsify

Calcium238 mg

24%

Raw Salsify has 238.1358 mg of Calcium per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39.2%

Raw Salsify has 0.35323477 mg of Copper per 14 ounces, which is 39.2% 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

Iron2.78 mg

34.7%

Raw Salsify has 2.778251 mg of Iron per 14 ounces, which is 34.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Salsify has 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46.2%

Raw Salsify has 1.06367324 mg of Manganese per 14 ounces, which is 46.2% 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

Phosphorus298 mg

42.5%

Raw Salsify has 297.66975 mg of Phosphorus per 14 ounces, which is 42.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1508 mg

44.4%

Raw Salsify has 1508.1934 mg of Potassium per 14 ounces, which is 44.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Salsify has 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

Sodium79.4 mg

5.3%

Raw Salsify has 79.3786 mg of Sodium per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.7%

Raw Salsify has 1.5081934 mg of Zinc per 14 ounces, which is 13.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water306 g

8.26%

Raw Salsify has 305.60761 g of Water per 14 ounces, which is 8.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Salsify:

14 ounces of Salsify has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Salsify:

14 ounces of Salsify is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Salsify:

14 ounces of Salsify is an excellent source of Carbohydrate, Fiber and Protein.
The product has trace amounts of Fat.

Compare Raw Salsify with:

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

Food Info

Nutrients in 14 ounces of Salsify

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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