Comparing Nutrients in 1 pound Boiled Salsify VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Energy	10.6% 308kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	18% 13g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	37% 14g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	22% 12.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Navel Oranges	Recommended Dietary Allowance
Calcium	21.3% 213mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	9.93% 367g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Navel Oranges per 1 lb

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

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

• 1 pound of Boiled Salsify has 3.4 times more Vitamin B2 and 2.8 times more Vitamin B6 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.3 times more Vitamin B9 and 12.8 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled Salsify and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• Both Boiled and Drained Salsify as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Salsify vs Navel Oranges:

• 1 pound of Boiled Salsify has 1.8 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 7.2 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Navel Oranges.
• Both Boiled Salsify and Navel Oranges contain similar levels of Calcium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Salsify as well as Raw Navel Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Salsify has 1.4 times more Energy, 1.2 times more Carbohydrate, 1.4 times more Fiber and 3 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.9 times more Sugars than Boiled and Drained Salsify.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Salsify as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.