Nutrients in 300 calories of Salsify

Raw Salsify (Tragopogon porrifolius).

Weight per 300 Calories

Salsify

366g

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

Macros Ratio

Protein Fat Carbs

15%

83%

300 kcal ▼

Macro Nutrients

Salsify

Energy300 kcal

10.3%

Raw Salsify has 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

Fat0.73 g

0.75%

Raw Salsify has 0.73170731707317 g of Fat per 300 calories, which is 0.75% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68 g

52.3%

Raw Salsify has 68.048780487805 g of Carbohydrate per 300 calories, which is 52.3% 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

Fiber12 g

31.8%

Raw Salsify has 12.073170731707 g of Fiber per 300 calories, which is 31.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.6%

Raw Salsify has 12.073170731707 g of Protein per 300 calories, which is 21.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24.4%

Thiamine

Raw Salsify has 0.29268292682927 mg of Vitamin B1 per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.8 mg

62%

Riboflavin

Raw Salsify has 0.80487804878049 mg of Vitamin B2 per 300 calories, which is 62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.83 mg

11.4%

Niacin, nicotinic acid, niacinamide

Raw Salsify has 1.8292682926829 mg of Vitamin B3 per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.36 mg

27%

Pantothenic acid

Raw Salsify has 1.3573170731707 mg of Vitamin B5 per 300 calories, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

78%

Pyridoxine

Raw Salsify has 1.0134146341463 mg of Vitamin B6 per 300 calories, which is 78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

23.8%

Folates and Folic Acid

Raw Salsify has 95.121951219512 μg of Vitamin B9 per 300 calories, which is 23.8% 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 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 C29.3 mg

32.5%

Ascorbic acid

Raw Salsify has 29.268292682927 mg of Vitamin C per 300 calories, which is 32.5% 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 300 calories, 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

Calcium220 mg

22%

Raw Salsify has 219.51219512195 mg of Calcium per 300 calories, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.33 mg

36%

Raw Salsify has 0.32560975609756 mg of Copper per 300 calories, which is 36% 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

Iron2.56 mg

32%

Raw Salsify has 2.5609756097561 mg of Iron per 300 calories, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium84 mg

20%

Raw Salsify has 84.146341463415 mg of Magnesium per 300 calories, which is 20% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.98 mg

42.6%

Raw Salsify has 0.98048780487805 mg of Manganese per 300 calories, which is 42.6% 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

Phosphorus274 mg

39%

Raw Salsify has 274.39024390244 mg of Phosphorus per 300 calories, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1390 mg

41%

Raw Salsify has 1390.243902439 mg of Potassium per 300 calories, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.93 μg

5.32%

Raw Salsify has 2.9268292682927 μg of Selenium per 300 calories, which is 5.32% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium73 mg

4.88%

Raw Salsify has 73.170731707317 mg of Sodium per 300 calories, which is 4.88% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Raw Salsify has 1.390243902439 mg of Zinc per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water282 g

7.6%

Raw Salsify has 281.70731707317 g of Water per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Salsify:

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

Minerals in 300 calories of Raw Salsify:

300 calories 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 300 calories of Raw Salsify:

300 calories 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 300 calories of Salsify

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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