Comparing Nutrients in 5 ounces Rutabagas VS Boiled Salsify

Macros Ratio

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

Macro Nutrients

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	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	3.15% 2.3g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	7.44% 29.8μg	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	39.4% 35.4mg	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	2.83% 0.43mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	11% 0.099mg	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	7.8% 0.62mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	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	10.7% 75mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	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	1.13% 17mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Salsify per 5 oz

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

Lets compare vitamin content per 5 ounces of Rutabagas vs Boiled Salsify:

• 5 ounces of Rutabagas have 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 4.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Rutabagas.
• 5 ounces of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rutabagas vs Boiled Salsify:

• 5 oz of Boiled and Drained Salsify contain 2.2 times more Copper, 1.3 times more Iron and 1.6 times more Manganese than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw Rutabagas as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rutabagas have 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Rutabagas.
• 5 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• 5 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in five ounces.