Comparing Nutrients in 14 ounces Boiled Rutabagas VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Energy	4.1% 119kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	56.8% 74g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	84.6% 1.1mg	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	15% 59.5μg	25.8% 103μg	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	83% 74.6mg	35.3% 31.8mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	39.2% 0.35mg	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	8.93% 0.71mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	46.2% 1.06mg	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	23.2% 163mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.26% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Rutabagas vs Salsify:

• Boiled and Drained Rutabagas have 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• While Raw Salsify contains 5.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Salsify have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled and Drained Rutabagas as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Rutabagas vs Salsify:

• Raw Salsify contains 3.3 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 4 times more Sodium and 3.2 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Salsify have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Salsify contains 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Raw Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.