Comparing Nutrients in 5 ounces Boiled Carrots VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Carrots	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	5.67% 4.1g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	23.8% 0.31mg	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	4.96% 20μg	5.3% 21.3μg	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	5.67% 5.1mg	7.24% 6.52mg	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	9.73% 1.46mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	13% 0.3mg	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	6.07% 42.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Salsify with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Boiled Salsify with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Boiled Salsify with Salt:

• 5 ounces of Boiled Carrots have more Vitamin A, 1.6 times more Vitamin B3, 5.4 times more Vitamin E and 45.7 times more Vitamin K than Boiled Salsify with Salt.
• While 5 oz of Boiled and Drained Salsify with Salt contain 3.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Salsify with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Boiled Salsify with Salt:

• 5 oz of Boiled and Drained Salsify with Salt contain 1.6 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Sodium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Salsify with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Boiled and Drained Salsify with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Salsify with Salt contain 1.9 times more Energy, 1.9 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Salsify with Salt offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy and Protein