Comparing Nutrients in 300 calories Salsify VS Rutabagas

Weight per 300 calories

• Salsify: 366g
• Rutabagas: 811g

Salsify has 2.2 times more energy per 100g than Rutabagas. It has average energy density when compared to other foods. Raw Rutabagas having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Salsify	Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	53.8% 70g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	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	18% 13g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	31.8% 12g	49% 18.6g	38g per day for Men 19-50 years
Protein	21.6% 12g	15.6% 8.76g	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	24.4% 0.29mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.8mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	62.4% 0.81mg	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	23.8% 95μg	42.6% 170μg	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	32.5% 29.3mg	225% 203mg	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	16.2% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.03% 2.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	22% 220mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	29% 0.26mg	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	32% 2.56mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	38.6% 162mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	46% 1.06mg	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	39% 274mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	5.32% 2.93μg	10.3% 5.68μg	55μg per day for Men 19-50 years
Sodium	4.88% 73mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	7.6% 282g	19.6% 725g	3700g per day for Men 19-50 years

Salsify VS Rutabagas Nutrients Per 300 Kcal

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

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

• 300 calories of Salsify have 2.5 times more Vitamin B2 and 1.2 times more Vitamin B6 than Rutabagas.
• While 300 kcal of Raw Rutabagas contain 2.5 times more Vitamin B1, 3.1 times more Vitamin B3, 1.8 times more Vitamin B9 and 6.9 times more Vitamin C than Raw Salsify.
• Both Salsify and Rutabagas provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Salsify vs Rutabagas:

• 300 calories of Salsify have 1.3 times more Copper than Rutabagas.
• While 300 kcal of Raw Rutabagas contain 1.6 times more Calcium, 1.4 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium, 1.3 times more Sodium, 1.4 times more Zinc and 2.6 times more Water than Raw Salsify.
• Both Salsify and Rutabagas contain similar levels of Manganese per 300 calories.
• 300 calories of Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Salsify have 1.4 times more Protein than Rutabagas.
• While 300 kcal of Raw Rutabagas contain 1.5 times more Fiber than Raw Salsify.
• Both Salsify and Rutabagas offer comparable quantities of Energy and Carbohydrate per 300 calories.