Comparing Nutrients in 14 ounces Boiled Salsify VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Energy	9.3% 270kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.72% 1.56mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	24% 0.31mg	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	33.7% 135μg	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	20.3% 18.3mg	261% 235mg	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	5.03% 0.75mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Calcium	18.7% 187mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	17% 0.15mg	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	27.3% 2.2mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	5% 0.12mg	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	31.8% 222mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	33% 1123mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.7% 321g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Navel Oranges per 14 oz

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

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

• 14 ounces of Boiled Salsify have 3.4 times more Vitamin B2 and 2.8 times more Vitamin B6 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.3 times more Vitamin B9 and 12.8 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled Salsify and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Boiled and Drained Salsify as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Boiled Salsify vs Navel Oranges:

• 14 ounces of Boiled Salsify have 1.8 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 7.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Navel Oranges.
• Both Boiled Salsify and Navel Oranges contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Salsify as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Salsify have 1.4 times more Energy, 1.2 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.9 times more Sugars than Boiled and Drained Salsify.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Salsify as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.