Comparing Nutrients in 1 kilogram Salsify VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Salsify	Oranges with Peel	Recommended Dietary Allowance
Energy	28.3% 820kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	59% 33g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Salsify	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	71.5% 0.93mg	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	65% 260μg	75% 300μg	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	89% 80mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Oranges with Peel	Recommended Dietary Allowance
Calcium	60% 600mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	63.3% 0.57mg	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	87.5% 7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	117% 2.68mg	NA	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	107% 750mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21% 770g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Salsify vs Oranges with Peel :

• 1 kilogram of Salsify has 4.4 times more Vitamin B2 and 3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1 and 8.9 times more Vitamin C than Raw Salsify.
• Both Salsify and Oranges with Peel provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Salsify as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Salsify vs Oranges with Peel :

• 1 kilogram of Salsify has 1.6 times more Copper, 1.6 times more Magnesium, 3.4 times more Phosphorus, 1.9 times more Potassium and 3.5 times more Zinc than Oranges with Peel .
• Both Salsify and Oranges with Peel contain similar levels of Calcium, Iron and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Salsify as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Salsify has 1.3 times more Energy, 1.2 times more Carbohydrate and 2.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Fiber than Raw Salsify.