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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	3.32% 96kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	NA	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.024g	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	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	0.84% 0.61g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	26.4% 0.34mg	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	51.7% 207μg	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	15.4% 14mg	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	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	57.6% 1.33mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	29% 434mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.5% 129g	3700g per day for Men 19-50 years

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

• Boiled and Drained Salsify with Salt has 1.9 times more Vitamin B5 than Boiled and Drained Spinach with Salt.
• While Boiled and Drained Spinach with Salt contains more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 10.9 times more Vitamin E and 1645.3 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Spinach with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Spinach with Salt contains 2.9 times more Calcium, 2.5 times more Copper, 6.5 times more Iron, 4.8 times more Magnesium, 4.5 times more Manganese, 1.6 times more Potassium, 2.5 times more Selenium and 2.5 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Spinach with Salt have similar amounts of Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Salsify with Salt has 3 times more Energy, 4.1 times more Carbohydrate, 6.7 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach with Salt.
• Both Boiled and Drained Salsify with Salt and Boiled and Drained Spinach with Salt have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.