Comparing Nutrients in 300 calories Boiled Salsify VS Baked Red Potatoes

Weight per 300 calories

• Boiled Salsify: 441g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.3 times more energy per unit of mass than Boiled and Drained Salsify, which is average in comparison to other foods. Boiled Salsify having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Salsify or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Salsify	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.03% 0.049g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	36% 13.7g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	21.5% 12g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.32μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20.7% 207mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	26% 0.6mg	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	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	36.7% 1249mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	NA	55μg per day for Men 19-50 years
Sodium	4.7% 70.6mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.15% 264g	3700g per day for Men 19-50 years

Boiled Salsify VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Salsify or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Boiled Salsify vs Baked Red Potatoes:

• 300 calories of Boiled Salsify have 4.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 3.2 times more Vitamin B3, 1.4 times more Vitamin B9, 2.1 times more Vitamin C and 7.3 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled Salsify and Baked Red Potatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Boiled Salsify have insufficient amounts of Vitamin K
• Both Boiled and Drained Salsify as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Salsify vs Baked Red Potatoes:

• 300 calories of Boiled Salsify have 6.7 times more Calcium, 1.6 times more Manganese and 1.4 times more Water than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.9 times more Copper and 1.5 times more Potassium than Boiled and Drained Salsify.
• Both Boiled Salsify and Baked Red Potatoes contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Salsify have 2.6 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Baked Red Potatoes.
• Both Boiled Salsify and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Salsify as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.