Comparing Nutrients in 1 kilogram Boiled Salsify VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Salsify	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	23.4% 680kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	41% 53.5g	130g per day for Men 19-50 years
Sugars	40% 29g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22% 810g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Salsify versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Salsify vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Salsify has 2.1 times more Vitamin B2 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 3.7 times more Vitamin B9, 8.7 times more Vitamin C, 6.9 times more Vitamin E and 293.7 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled Salsify and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Salsify have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Salsify as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Salsify has 1.4 times more Calcium, 2.1 times more Copper, 1.4 times more Magnesium and 2 times more Potassium than Cooked Chopped Frozen Broccoli.
• Both Boiled Salsify and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Salsify as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify has 2.4 times more Energy, 2.9 times more Carbohydrate and 2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3.8 times more Omega 3 than Boiled and Drained Salsify.
• Both Boiled Salsify and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Salsify provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Salsify as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.