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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Rutabagas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Salsify with Salt versus 1 kg of Boiled Rutabagas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kilogram of Boiled Salsify with Salt has 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 Rutabagas with Salt.
• Both Boiled Salsify with Salt and Boiled Rutabagas with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Rutabagas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify with Salt has 2.3 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 2.9 times more Protein than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains 1.4 times more Sugars than Boiled and Drained Salsify with Salt.
• 1 kilogram of Boiled Rutabagas with Salt provide inadequate amounts of Energy and Protein