Comparing Nutrients in 1 kilogram Boiled Salsify with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	23.4% 680kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	NA	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	85% 111g	130g per day for Men 19-50 years
Sugars	40% 29g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	111% 42g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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	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

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	130% 1.17mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	218% 5mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	22% 810g	18.5% 686g	3700g per day for Men 19-50 years

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

• Boiled and Drained Salsify with Salt has 2.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 4.6 times more Vitamin B1, 3.2 times more Vitamin B3, 7.4 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Soybeans with Salt contain 3.1 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 3 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Salsify with Salt has 1.4 times more Carbohydrate than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 2.1 times more Energy, 37.6 times more Fat, 1.4 times more Fiber and 4.5 times more Protein than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.