Comparing Nutrients in 5 ounces Boiled Salsify with Salt VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	3.32% 96kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	3.74% 4.86g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	3.58% 2.6g	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	11.6% 4.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	1.33% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	4.14% 0.054mg	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	5.3% 21.3μg	6.02% 24μg	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	7.24% 6.52mg	23.8% 21.4mg	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	1.8% 0.27mg	0% 0mg	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

	Boiled Salsify with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	16% 0.14mg	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	9.75% 0.78mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2.03% 0.047mg	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	11.3% 79.4mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Oriental Radishes with Salt per 5 oz

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

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

• 5 ounces of Boiled Salsify with Salt have more Vitamin B1, 7.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled Oriental Radishes with Salt.
• While 5 oz of Boiled and Drained Oriental Radishes with Salt contain 3.3 times more Vitamin C than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Oriental Radishes with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Oriental Radishes with Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Boiled Salsify with Salt have 2.8 times more Calcium, 3.7 times more Iron, 2 times more Magnesium, 6.4 times more Manganese, 2.3 times more Phosphorus and 2.3 times more Zinc than Boiled Oriental Radishes with Salt.
• While 5 oz of Boiled and Drained Oriental Radishes with Salt contain 1.4 times more Copper than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Oriental Radishes with Salt contain similar levels of Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Oriental Radishes with Salt lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Oriental Radishes with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Salsify with Salt have 4 times more Energy, 4.5 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 4.1 times more Protein than Boiled Oriental Radishes with Salt.
• 5 ounces of Boiled Oriental Radishes with Salt provide inadequate amounts of Energy and Protein