Comparing Nutrients in 14 ounces Salsify VS Boiled Rutabagas

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Salsify VS Boiled Rutabagas per 14 oz

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

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

• 14 ounces of Salsify have 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 Rutabagas.
• While 14 oz of Boiled and Drained Rutabagas contain 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• Both Salsify and Boiled Rutabagas provide similar amounts of Vitamin B1 per 14 ounces.
• Both Raw Salsify as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Salsify vs Boiled Rutabagas:

• 14 ounces of Salsify have 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 and 3.2 times more Zinc than Boiled Rutabagas.
• Both Salsify and Boiled Rutabagas contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Salsify as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Salsify have 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Rutabagas.
• 14 ounces of Boiled Rutabagas provide inadequate amounts of Energy and Protein