Comparing Nutrients in 300 calories Boiled Salsify with Salt VS Boiled Green Soybeans with Salt

Weight per 300 calories

• Boiled Salsify with Salt: 441g
• Boiled Green Soybeans with Salt: 213g

Boiled and Drained Green Soybeans with Salt have 2.1 times more energy per unit of mass than Boiled and Drained Salsify with Salt, which is average in comparison to other foods. Boiled Salsify with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Salsify with Salt or Boiled Green Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	33.3% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	18% 23.5g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	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	36% 13.7g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	21.5% 12g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	9.8% 0.13mg	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	16.5% 66μg	59% 236μg	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	22.5% 20.3mg	40% 36mg	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	5.6% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	20.7% 207mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	27.7% 0.25mg	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	30.3% 2.43mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	46.4% 1.07mg	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	35.3% 247mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	74% 1112mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	9.66% 357g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Salsify with Salt vs Boiled Green Soybeans with Salt:

• Boiled and Drained Salsify with Salt has 2.3 times more Vitamin B2, 4.5 times more Vitamin B5 and 7.5 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 3.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Salsify with Salt vs Boiled Green Soybeans with Salt:

• Boiled and Drained Salsify with Salt has 1.2 times more Copper, 2.1 times more Sodium and 2.4 times more Water than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 1.5 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Manganese, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Salsify with Salt has 2.9 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Green Soybeans with Salt.
• While Boiled and Drained Green Soybeans with Salt contain 18.2 times more Fat and 2.2 times more Protein than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Green Soybeans with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.