Comparing Nutrients in 14 ounces Rutabagas VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Energy	5.06% 147kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	47% 61g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	16% 11.5g	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	8.8% 6.4g	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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	9.72% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	66.6% 0.87mg	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	21% 83.3μg	15% 59.5μg	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	110% 99mg	20.3% 18.3mg	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	7.94% 1.2mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	17% 171mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	31% 0.28mg	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	22% 1.75mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	36.2% 0.83mg	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	30% 210mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.6% 355g	8.7% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Salsify per 14 oz

Compare the macro and micronutrient content in 14 oz of Rutabagas versus 14 oz of Boiled Salsify to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Rutabagas have 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled Salsify.
• While 14 oz of Boiled and Drained Salsify contain 4.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Rutabagas.
• 14 ounces of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rutabagas vs Boiled Salsify:

• 14 oz of Boiled and Drained Salsify contain 2.2 times more Copper, 1.3 times more Iron and 1.6 times more Manganese than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Raw Rutabagas as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rutabagas have 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled Salsify.
• While 14 oz of Boiled and Drained Salsify contain 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Rutabagas.
• 14 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• 14 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in 14 ounces.