Comparing Nutrients in 1 kilogram Boiled Salsify with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	23.4% 680kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	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% 38g	130g per day for Men 19-50 years
Sugars	40% 29g	34.2% 25g	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	18% 13g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	81.6% 31g	29% 11g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	60% 0.78mg	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	57.5% 230μg	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	129% 116mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	72.2% 0.65mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	68.3% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	22% 810g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Salsify with Salt versus 1 kg of Boiled Crookneck And Straightneck Summer Squash 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 Crookneck And Straightneck Summer Squash with Salt:

• 1 kilogram of Boiled Salsify with Salt has 1.3 times more Vitamin B1, 6.9 times more Vitamin B2 and 2.8 times more Vitamin B6 than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 kg of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 2.5 times more Vitamin C and 14.7 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Salsify with Salt have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 1 kilogram of Boiled Salsify with Salt has 2.1 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt contain similar levels of Copper, Magnesium, Sodium and Water per one kilogram.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash 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 3.6 times more Energy, 4.1 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy and Protein