Comparing Nutrients in 300 calories Rutabagas VS Boiled Salsify

Weight per 300 calories

• Rutabagas: 811g
• Boiled Salsify: 441g

Boiled and Drained Salsify has 1.8 times more energy per unit of mass than Raw Rutabagas, which is low in comparison to other foods. Rutabagas having low energy density.

Discover which food has more nutrients per 300 calories - Rutabagas or Boiled Salsify?

Macros Ratio

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

Macro Nutrients

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.03% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	52% 67.8g	130g per day for Men 19-50 years
Sugars	50% 36g	17.6% 12.8g	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	18% 13g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	36% 13.7g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	58.7% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	74% 0.96mg	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	42.6% 170μg	16.5% 66μg	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	225% 203mg	22.5% 20.3mg	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	16.2% 2.43mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	35% 349mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	34.3% 0.31mg	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	44.6% 3.57mg	30.3% 2.43mg	8mg per day for Men 19-50 years
Magnesium	38.6% 162mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	40.3% 0.93mg	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	61.4% 430mg	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	36.7% 1249mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	4.7% 70.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	19.6% 725g	9.66% 357g	3700g per day for Men 19-50 years

Rutabagas VS Boiled Salsify Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rutabagas or Boiled Salsify?

Lets compare vitamin content per 300 calories of Rutabagas vs Boiled Salsify:

• 300 calories of Rutabagas have 3 times more Vitamin B1, 3.3 times more Vitamin B3, 2.6 times more Vitamin B9, 10 times more Vitamin C and 2.9 times more Vitamin E than Boiled Salsify.
• While 300 kcal of Boiled and Drained Salsify contain 2.4 times more Vitamin B2 than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rutabagas vs Boiled Salsify:

• 300 calories of Rutabagas have 1.7 times more Calcium, 1.5 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 1.4 times more Sodium, 1.5 times more Zinc and 2 times more Water than Boiled Salsify.
• Both Rutabagas and Boiled Salsify contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Boiled Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rutabagas have 8.9 times more Omega 3, 2.8 times more Sugars and 1.4 times more Fiber than Boiled Salsify.
• While 300 kcal of Boiled and Drained Salsify contain 1.4 times more Protein than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Salsify provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in 300 calories.