Comparing Nutrients in 1 pound Rutabagas VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Energy	5.8% 168kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	28% 20.2g	18% 13g	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	10% 7.3g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	37% 14g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	76% 0.99mg	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	24% 95μg	17% 68μg	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	126% 113mg	23% 21mg	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	9.07% 1.36mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	35.3% 0.32mg	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	25% 2mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	41.4% 0.95mg	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	34.3% 240mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 406g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Salsify per 1 lb

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

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

• 1 pound of Rutabagas has 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled Salsify.
• While 1 lb of Boiled and Drained Salsify contains 4.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Rutabagas.
• 1 pound of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Rutabagas vs Boiled Salsify:

• 1 lb of Boiled and Drained Salsify contains 2.2 times more Copper, 1.3 times more Iron and 1.6 times more Manganese than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per one pound.
• Both Raw Rutabagas as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rutabagas has 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled Salsify.
• While 1 lb of Boiled and Drained Salsify contains 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Rutabagas.
• 1 pound of Rutabagas provide inadequate amounts of Energy and Protein
• 1 pound of Boiled Salsify provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in one pound.