Comparing Nutrients in 1 kilogram Boiled Rutabagas with Salt VS Boiled Salsify with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	118% 154g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	40% 29g	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	21.2% 15.4g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	81.6% 31g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	168% 2.18mg	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	37.5% 150μg	37.5% 150μg	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	209% 188mg	51% 46mg	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	16% 2.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	77.8% 0.7mg	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	22.5% 1.8mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	91% 2.1mg	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	58.6% 410mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22% 810g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas with Salt vs Boiled Salsify with Salt:

• Boiled and Drained Rutabagas with Salt have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.1 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Salsify with Salt.
• While Boiled and Drained Salsify with Salt contains 4.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt and Boiled and Drained Salsify with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Rutabagas with Salt vs Boiled Salsify with Salt:

• Boiled and Drained Salsify with Salt contains 2.6 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt and Boiled and Drained Salsify with Salt have similar amounts of Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Rutabagas with Salt have 1.4 times more Sugars than Boiled and Drained Salsify with Salt.
• While Boiled and Drained Salsify with Salt contains 2.3 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.