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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	23.4% 680kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	29% 37.5g	130g per day for Men 19-50 years
Sugars	40% 29g	5.93% 4.3g	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	63% 24g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	407% 9.35mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	204% 3060mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	22% 810g	24.7% 912g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Salsify with Salt versus 1 kg of Boiled Spinach 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 Spinach with Salt:

• 1 kilogram of Boiled Salsify with Salt has 1.9 times more Vitamin B5 than Boiled Spinach with Salt.
• While 1 kg of Boiled and Drained Spinach with Salt contains more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 10.9 times more Vitamin E and 1645.3 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Spinach with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Spinach with Salt contains 2.9 times more Calcium, 2.5 times more Copper, 6.5 times more Iron, 4.8 times more Magnesium, 4.5 times more Manganese, 1.6 times more Potassium, 2.5 times more Selenium and 2.5 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Spinach with Salt contain similar levels of Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify with Salt has 3 times more Energy, 4.1 times more Carbohydrate, 6.7 times more Sugars and 1.3 times more Fiber than Boiled Spinach with Salt.
• Both Boiled Salsify with Salt and Boiled Spinach with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Spinach with Salt provide inadequate amounts of Energy