Comparing Nutrients in 1 pound Boiled Salsify with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	10.6% 308kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	NA	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	38.6% 50g	130g per day for Men 19-50 years
Sugars	18% 13g	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	37% 14g	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.4g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	21% 0.27mg	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	126% 503μg	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	23% 21mg	85.7% 77mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	59% 0.53mg	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	31% 2.5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	99% 2.28mg	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	36.3% 254mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Salsify with Salt vs Boiled Green Soybeans with Salt:

• Boiled and Drained Salsify with Salt has 2.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 4.6 times more Vitamin B1, 3.2 times more Vitamin B3, 7.4 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Salsify with Salt vs Boiled Green Soybeans with Salt:

• Boiled and Drained Green Soybeans with Salt contain 3.1 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 3 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Salsify with Salt has 1.4 times more Carbohydrate than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 2.1 times more Energy, 37.6 times more Fat, 1.4 times more Fiber and 4.5 times more Protein than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.