Comparing Nutrients in 500 calories Boiled Salsify with Salt VS Boiled Green Soybeans with Salt

Weight per 500 calories

• Boiled Salsify with Salt: 735g
• Boiled Green Soybeans with Salt: 355g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	NA	78.5% 1.26g	1.6g per day for Men 19-50 years
Omega 6	NA	55.4% 9.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	30% 39g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	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	60% 22.8g	39% 15g	38g per day for Men 19-50 years
Protein	36% 20g	78.2% 43.8g	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	3.15% 28.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16.4% 0.21mg	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	27.6% 110μg	98% 394μg	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	37.6% 34mg	67% 60.3mg	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	9.3% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.84% 2.2μg	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	34.6% 346mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	46% 0.41mg	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	50.6% 4.04mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	77.4% 1.8mg	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	59% 412mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	61.2% 2081mg	56.2% 1911mg	3400mg per day for Men 19-50 years
Selenium	8.02% 4.4μg	9.03% 4.96μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	16% 596g	6.57% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.