Comparing Nutrients in 5 ounces Salsify VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Energy	4% 116kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	NA	7.72% 5.6g	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	3% 2.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	11% 0.14mg	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	9.2% 37μg	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	12.6% 11.3mg	29.6% 26.6mg	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	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	8.5% 85mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	4.57% 0.041mg	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	12.4% 0.99mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	5.98% 0.14mg	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	15% 106mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Boiled Rutabagas per 5 oz

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

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

• 5 ounces of Salsify have 5.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Rutabagas.
• While 5 oz of Boiled and Drained Rutabagas contain 1.4 times more Vitamin B3 and 2.4 times more Vitamin C than Raw Salsify.
• Both Salsify and Boiled Rutabagas provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Salsify as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Salsify vs Boiled Rutabagas:

• 5 ounces of Salsify have 3.3 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Boiled Rutabagas.
• Both Salsify and Boiled Rutabagas contain similar levels of Water per five ounces.
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Raw Salsify as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Salsify have 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Fiber and 3.5 times more Protein than Boiled Rutabagas.
• 5 ounces of Boiled Rutabagas provide inadequate amounts of Energy and Protein