Comparing Nutrients in 14 ounces Rutabagas VS Salsify

Macros Ratio

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

Macro Nutrients

	Rutabagas	Salsify	Recommended Dietary Allowance
Energy	5.06% 147kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	8.8% 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	34.5% 13g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	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	29.8% 0.36mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 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	21% 83.3μg	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	110% 99mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Salsify	Recommended Dietary Allowance
Calcium	17% 171mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	22% 1.75mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	30% 210mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	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	3.18% 47.6mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.6% 355g	8.26% 306g	3700g per day for Men 19-50 years

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

• Raw Rutabagas have 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• While Raw Salsify contains 5.5 times more Vitamin B2, 2.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Rutabagas.
• Both Raw Rutabagas and Raw Salsify have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Raw 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 Rutabagas vs Salsify:

• Raw Salsify contains 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Sodium and 1.6 times more Zinc than Raw Rutabagas.
• Both Raw Rutabagas and Raw Salsify have similar amounts of Magnesium, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Salsify contains 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Raw Rutabagas.
• Both Raw Rutabagas as well as Raw Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.