Comparing Nutrients in 1 kilogram Boiled Salsify VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Rutabagas	11%	4%	85%

Macro Nutrients

	Boiled Salsify	Rutabagas	Recommended Dietary Allowance
Energy	23.4% 680kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	66.3% 86.2g	130g per day for Men 19-50 years
Sugars	40% 29g	61.5% 44.6g	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	22.2% 16g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	81.6% 31g	60.5% 23g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Rutabagas	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	77% 1mg	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	52.5% 210μg	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	278% 250mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	47% 470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	35.6% 0.32mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	57% 1.3mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	89.7% 3050mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22% 810g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Rutabagas per 1 kg

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

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

• 1 kilogram of Boiled Salsify has 4.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Rutabagas.
• While 1 kg of Raw Rutabagas contains 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Salsify.
• 1 kilogram of Boiled Salsify have insufficient amounts of Vitamin E
• Both Boiled and Drained Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify vs Rutabagas:

• 1 kilogram of Boiled Salsify has 2.2 times more Copper, 1.3 times more Iron, 1.6 times more Manganese and 1.3 times more Zinc than Rutabagas.
• Both Boiled Salsify and Rutabagas contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Boiled and Drained Salsify as well as Raw Rutabagas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify has 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Rutabagas.
• While 1 kg of Raw Rutabagas contains 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled and Drained Salsify.
• 1 kilogram of Boiled Salsify provide inadequate amounts of Omega 3
• 1 kilogram of Rutabagas provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Salsify as well as Raw Rutabagas provide inadequate amounts of Omega 6 in one kilogram.