Comparing Nutrients in 1 kilogram Boiled Salsify VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Salsify	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	23.4% 680kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	40% 29g	35% 25.5g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	50% 19g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	56% 1910mg	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	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22% 810g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Tomatoes in Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Salsify vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Salsify has 3.1 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 10.3 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin C, 3.1 times more Vitamin E and 8.7 times more Vitamin K than Boiled and Drained Salsify.
• 1 kilogram of Boiled Salsify have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Salsify as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Salsify vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Salsify has 1.4 times more Calcium, 1.3 times more Copper, 1.8 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 7.2 times more Sodium than Boiled and Drained Salsify.
• Both Boiled Salsify and Tomatoes in Juice with Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Salsify as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Salsify has 4.3 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Tomatoes in Juice with Salt.
• Both Boiled Salsify and Tomatoes in Juice with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Salsify as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.