Comparing Nutrients in 1 kilogram Salsify VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Energy	28.3% 820kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	NA	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	59% 33g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	78.5% 1.02mg	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	37.5% 150μg	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	209% 188mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	60% 600mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	32.2% 0.29mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	117% 2.68mg	42% 0.97mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	63.5% 2160mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	21% 770g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Boiled Rutabagas per 1 kg

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

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

• 1 kilogram of Salsify has 5.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Rutabagas.
• While 1 kg of Boiled and Drained Rutabagas contains 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• Both Salsify and Boiled Rutabagas provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Salsify as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Salsify vs Boiled Rutabagas:

• 1 kilogram of Salsify has 3.3 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Boiled Rutabagas.
• Both Salsify and Boiled Rutabagas contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Salsify as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Salsify has 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Rutabagas.
• 1 kilogram of Boiled Rutabagas provide inadequate amounts of Energy and Protein