Comparing Nutrients in 1 pound Boiled Salsify with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	10.6% 308kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	18% 13g	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	37% 14g	44% 16.8g	38g per day for Men 19-50 years
Protein	22% 12.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.93% 367g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Salsify with Salt versus 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Salsify with Salt vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 1 pound of Boiled Salsify with Salt has 3.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 1.4 times more Vitamin B1, 8.1 times more Vitamin B9, 18.6 times more Vitamin E and 1802.3 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Salsify with Salt vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.3 times more Calcium, 2.3 times more Copper, 3.6 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 9.2 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Salsify with Salt has 2 times more Energy, 3.2 times more Carbohydrate and 5.7 times more Sugars than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 1 lb of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.5 times more Protein than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy