Comparing Nutrients in 1 pound Boiled Rutabagas VS Salsify

Macros Ratio

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

Macro Nutrients

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Energy	4.7% 136kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	65% 84.4g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	9.63% 7g	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	97% 1.26mg	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	17% 68μg	29.5% 118μg	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	95% 85.3mg	40.3% 36.3mg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Salsify	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	45% 0.4mg	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	10.2% 0.82mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	53% 1.2mg	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	26.6% 186mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.44% 349g	3700g per day for Men 19-50 years

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

• Boiled and Drained Rutabagas have 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• While Raw Salsify contains 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 and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Salsify have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Rutabagas as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Rutabagas vs Salsify:

• Raw Salsify contains 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, 4 times more Sodium and 3.2 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Salsify have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Salsify contains 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Raw Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.