Nutrients in 14 ounces of Parsnips

Raw Parsnips (Pastinaca sativa).

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Parsnips

Energy298 kcal

10.3%

Raw Parsnips have 297.66975 kcal of Energy per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Parsnips 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 Fat0.2 g

0.62%

Raw Parsnips have 0.1984465 g of Saturated Fat per 14 ounces, which is 0.62% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Raw Parsnips have 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.96%

Raw Parsnips have 0.16272613 g of Omega 6 per 14 ounces, 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71.4 g

55%

Raw Parsnips have 71.4010507 g of Carbohydrate per 14 ounces, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19 g

26.3%

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

Raw Parsnips have 19.050864 g of Sugars per 14 ounces, which is 26.3% 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

Fiber19.4 g

51%

Raw Parsnips have 19.447757 g of Fiber per 14 ounces, which is 51% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.76 g

8.5%

Raw Parsnips have 4.762716 g of Protein per 14 ounces, which is 8.5% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.8%

Thiamine

Raw Parsnips have 0.3572037 mg of Vitamin B1 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Raw Parsnips have 0.1984465 mg of Vitamin B2 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.78 mg

17.4%

Niacin, nicotinic acid, niacinamide

Raw Parsnips have 2.778251 mg of Vitamin B3 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.4 mg

47.6%

Pantothenic acid

Raw Parsnips have 2.381358 mg of Vitamin B5 per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg

27.5%

Pyridoxine

Raw Parsnips have 0.3572037 mg of Vitamin B6 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9266 μg

66.5%

Folates and Folic Acid

Raw Parsnips have 265.91831 μg of Vitamin B9 per 14 ounces, which is 66.5% 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 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 C67.5 mg

75%

Ascorbic acid

Raw Parsnips have 67.47181 mg of Vitamin C per 14 ounces, which is 75% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.9 mg

39.4%

Tocopherols and Tocotrienols

Raw Parsnips have 5.9137057 mg of Vitamin E per 14 ounces, which is 39.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K89.3 μg

74.4%

Phytomenadione or phylloquinone

Raw Parsnips have 89.300925 μg of Vitamin K per 14 ounces, which is 74.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Parsnips

Calcium143 mg

14.3%

Raw Parsnips have 142.88148 mg of Calcium per 14 ounces, which is 14.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53%

Raw Parsnips have 0.4762716 mg of Copper per 14 ounces, which is 53% 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

Iron2.34 mg

29.3%

Raw Parsnips have 2.3416687 mg of Iron per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium115 mg

27.4%

Raw Parsnips have 115.09897 mg of Magnesium per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.22 mg

97%

Raw Parsnips have 2.2226008 mg of Manganese per 14 ounces, 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

Phosphorus282 mg

40.3%

Raw Parsnips have 281.79403 mg of Phosphorus per 14 ounces, which is 40.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1488 mg

43.8%

Raw Parsnips have 1488.34875 mg of Potassium per 14 ounces, which is 43.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.14 μg

13%

Raw Parsnips have 7.144074 μg of Selenium per 14 ounces, which is 13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.7 mg

2.65%

Raw Parsnips have 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.34 mg

21.3%

Raw Parsnips have 2.3416687 mg of Zinc per 14 ounces, which is 21.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water316 g

8.53%

Raw Parsnips have 315.6490029 g of Water per 14 ounces, which is 8.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Parsnips:

14 ounces 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 14 ounces of Raw Parsnips:

14 ounces 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 14 ounces of Raw Parsnips:

14 ounces of Parsnips is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 14 ounces 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 14 ounces of Parsnips

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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