Comparing Nutrients in 7 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	2.53% 73.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	7.94% 5.75g	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	4.4% 3.2g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	9.67% 5.4g	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	15% 0.18mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	33.3% 0.43mg	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	10.4% 41.7μg	7.44% 29.8μg	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	55% 49.6mg	10% 9.13mg	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	3.97% 0.6mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	15.4% 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	11% 0.87mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	18% 0.42mg	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% 105mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Salsify per 7 oz

Compare the macro and micronutrient content in 7 oz of Rutabagas versus 7 oz of Boiled Salsify to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rutabagas vs Boiled Salsify:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Rutabagas vs Boiled Salsify:

• 7 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 seven ounces.
• Both Raw Rutabagas as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rutabagas have 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled Salsify.
• While 7 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.
• 7 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• 7 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 seven ounces.