Comparing Nutrients in 1 pound Salsify VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Energy	13% 372kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	9.63% 7g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	26.7% 15g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	35.6% 0.46mg	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	29.5% 118μg	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	40.3% 36.3mg	95% 85.3mg	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	NA	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	27.2% 272mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	14.6% 0.13mg	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	39.7% 3.18mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	19% 0.44mg	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	48.6% 340mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Boiled Rutabagas per 1 lb

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

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

• 1 pound of Salsify has 5.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Rutabagas.
• While 1 lb of Boiled and Drained Rutabagas contains 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• Both Salsify and Boiled Rutabagas provide similar amounts of Vitamin B1 per one pound.
• Both Raw Salsify as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Salsify vs Boiled Rutabagas:

• 1 pound of Salsify has 3.3 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Boiled Rutabagas.
• Both Salsify and Boiled Rutabagas contain similar levels of Water per one pound.
• 1 pound of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Salsify as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salsify has 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Rutabagas.
• 1 pound of Boiled Rutabagas provide inadequate amounts of Energy and Protein