Comparing Nutrients in 1 pound Boiled Salsify VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Energy	10.6% 308kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	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	65% 84.4g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	22% 12.4g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	23% 21mg	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	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	Salsify	Recommended Dietary Allowance
Calcium	21.3% 213mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	31% 2.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	36.3% 254mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Salsify per 1 lb

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

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

• 1 lb of Raw Salsify contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Salsify vs Salsify:

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

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Salsify and Raw Salsify have similar amounts of macro-nutrients per 1 lb
• Both Boiled Salsify and Salsify offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.