Comparing Nutrients in 100 calories Boiled Salsify VS Salsify

Weight per 100 calories

• Boiled Salsify: 147g
• Salsify: 122g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Salsify or Salsify?

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	10.6% 4.02g	38g per day for Men 19-50 years
Protein	7.17% 4g	7.2% 4.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.86% 0.082mg	8.13% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.25mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	7.93% 31.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	11% 9.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.86% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Calcium	6.9% 69mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	14.2% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.8% 82.4mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	1.77% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	1.63% 24.4mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.54% 94g	3700g per day for Men 19-50 years

Boiled Salsify VS Salsify Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Salsify or Salsify?

Lets compare vitamin content per 100 calories of Boiled Salsify vs Salsify:

• 100 kcal of Raw Salsify contain 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled Salsify and Salsify provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Salsify as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Salsify vs Salsify:

• 100 calories of Boiled Salsify have 1.3 times more Water than Salsify.
• Both Boiled Salsify and Salsify contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 calories.
• Both Boiled and Drained Salsify as well as Raw Salsify lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Boiled and Drained Salsify and Raw Salsify have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Salsify and Salsify offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.