Nutrients in 300 calories of Parsnips

Raw Parsnips (Pastinaca sativa).

Weight per 300 Calories

Parsnips

400g

Raw Parsnips has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Parsnips

Energy300 kcal

10.3%

Raw Parsnips 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

Fat1.2 g

1.24%

Raw Parsnips have 1.2 g of Fat per 300 calories, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Parsnips have 0.2 g of Saturated Fat per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.75%

Raw Parsnips have 0.012 g of Omega 3 per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Parsnips have 0.164 g of Omega 6 per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Parsnips 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

Carbohydrate72 g

55.4%

Raw Parsnips have 71.96 g of Carbohydrate per 300 calories, which is 55.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19 g

26.5%

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

Raw Parsnips have 19.2 g of Sugars per 300 calories, which is 26.5% 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

Fiber19.6 g

51.6%

Raw Parsnips have 19.6 g of Fiber per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.8 g

8.57%

Raw Parsnips have 4.8 g of Protein per 300 calories, which is 8.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Parsnips

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Parsnips have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

30%

Thiamine

Raw Parsnips have 0.36 mg of Vitamin B1 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.4%

Riboflavin

Raw Parsnips have 0.2 mg of Vitamin B2 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg

17.5%

Niacin, nicotinic acid, niacinamide

Raw Parsnips have 2.8 mg of Vitamin B3 per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.4 mg

48%

Pantothenic acid

Raw Parsnips have 2.4 mg of Vitamin B5 per 300 calories, which is 48% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.7%

Pyridoxine

Raw Parsnips have 0.36 mg of Vitamin B6 per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9268 μg

67%

Folates and Folic Acid

Raw Parsnips have 268 μg of Vitamin B9 per 300 calories, which is 67% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Parsnips 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 C68 mg

75.6%

Ascorbic acid

Raw Parsnips have 68 mg of Vitamin C per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Parsnips 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 E5.96 mg

39.7%

Tocopherols and Tocotrienols

Raw Parsnips have 5.96 mg of Vitamin E per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K90 μg

75%

Phytomenadione or phylloquinone

Raw Parsnips have 90 μg of Vitamin K per 300 calories, which is 75% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Parsnips

Calcium144 mg

14.4%

Raw Parsnips have 144 mg of Calcium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.3%

Raw Parsnips have 0.48 mg of Copper per 300 calories, which is 53.3% 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

Iron2.36 mg

29.5%

Raw Parsnips have 2.36 mg of Iron per 300 calories, which is 29.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.6%

Raw Parsnips have 116 mg of Magnesium per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.24 mg

97%

Raw Parsnips have 2.24 mg of Manganese per 300 calories, which is 97% 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

Phosphorus284 mg

40.6%

Raw Parsnips have 284 mg of Phosphorus per 300 calories, which is 40.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1500 mg

44%

Raw Parsnips have 1500 mg of Potassium per 300 calories, which is 44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.2 μg

13%

Raw Parsnips have 7.2 μg of Selenium per 300 calories, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Raw Parsnips have 40 mg of Sodium per 300 calories, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.36 mg

21.5%

Raw Parsnips have 2.36 mg of Zinc per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water318 g

8.6%

Raw Parsnips have 318.12 g of Water per 300 calories, which is 8.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Parsnips:

300 calories of Parsnips is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has a good amount of Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Parsnips:

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

Macronutrients in 300 calories of Raw Parsnips:

300 calories of Parsnips is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Parsnips with:

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

Food Info

Nutrients in 300 calories of Parsnips

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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