Comparing Nutrients in 1 kilogram Rutabagas VS Salsify

Macros Ratio

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

Macro Nutrients

	Rutabagas	Salsify	Recommended Dietary Allowance
Energy	12.8% 370kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86.2g	143% 186g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	22.2% 16g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	87% 33g	38g per day for Men 19-50 years
Protein	19.3% 11g	59% 33g	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	75% 0.9mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	213% 2.77mg	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	52.5% 210μg	65% 260μg	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	278% 250mg	89% 80mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Salsify	Recommended Dietary Allowance
Calcium	43% 430mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	99% 0.89mg	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	55% 4.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	117% 2.68mg	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	75.7% 530mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24% 894g	21% 770g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Rutabagas as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.