Comparing Nutrients in 14 ounces Salsify VS Rutabagas

Macros Ratio

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

Macro Nutrients

	Salsify	Rutabagas	Recommended Dietary Allowance
Energy	11.2% 325kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	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	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	NA	24.4% 17.7g	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	8.8% 6.4g	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	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	23.4% 13g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	30.5% 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	21% 83.3μg	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	110% 99mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	24% 238mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	14% 0.13mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	22.6% 0.52mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	35.6% 1211mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.26% 306g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Rutabagas per 14 oz

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

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

• 14 ounces of Salsify have 5.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Rutabagas.
• While 14 oz of Raw Rutabagas contain 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• Both Salsify and Rutabagas provide similar amounts of Vitamin B1 per 14 ounces.
• Both Raw Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Salsify vs Rutabagas:

• 14 ounces of Salsify have 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Rutabagas.
• Both Salsify and Rutabagas contain similar levels of Magnesium and Water per 14 ounces.
• Both Raw Salsify as well as Raw Rutabagas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Salsify have 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Rutabagas.
• 14 ounces of Rutabagas provide inadequate amounts of Energy and Protein