Comparing Nutrients in 1 pound Salsify VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Rutabagas	11%	4%	85%

Macro Nutrients

	Salsify	Rutabagas	Recommended Dietary Allowance
Energy	13% 372kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	28% 20.2g	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	10% 7.3g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	26.7% 15g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	35% 0.45mg	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	24% 95μg	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	126% 113mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	27.2% 272mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	16% 0.15mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	26% 0.59mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	40.7% 1383mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Rutabagas per 1 lb

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

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

• 1 pound of Salsify has 5.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Rutabagas.
• While 1 lb of Raw Rutabagas contains 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• Both Salsify and Rutabagas provide similar amounts of Vitamin B1 per one pound.
• Both Raw Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Salsify vs Rutabagas:

• 1 pound of Salsify has 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Rutabagas.
• Both Salsify and Rutabagas contain similar levels of Magnesium and Water per one pound.
• Both Raw Salsify as well as Raw Rutabagas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salsify has 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Rutabagas.
• 1 pound of Rutabagas provide inadequate amounts of Energy and Protein