Comparing Nutrients in 1 kilogram Boiled Salsify VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Energy	23.4% 680kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	143% 186g	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	87% 33g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Salsify	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	213% 2.77mg	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	65% 260μg	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	89% 80mg	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	Salsify	Recommended Dietary Allowance
Calcium	47% 470mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	99% 0.89mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	117% 2.68mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	22% 810g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Salsify per 1 kg

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

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

• 1 kg of Raw Salsify contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify vs Salsify:

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

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Salsify and Raw Salsify have similar amounts of macro-nutrients per 1 kg
• Both Boiled Salsify and Salsify offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.