Comparing Nutrients in 7 ounces Rutabagas VS Salsify

Macros Ratio

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

Macro Nutrients

	Rutabagas	Salsify	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.4% 37g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	NA	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	42.3% 0.55mg	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	13% 51.6μg	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	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Salsify	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	19.6% 0.18mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.13% 153g	3700g per day for Men 19-50 years

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

• Raw Rutabagas have 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• While Raw Salsify contains 5.5 times more Vitamin B2, 2.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Rutabagas.
• Both Raw Rutabagas and Raw Salsify have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Rutabagas as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rutabagas vs Salsify:

• Raw Salsify contains 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Sodium and 1.6 times more Zinc than Raw Rutabagas.
• Both Raw Rutabagas and Raw Salsify have similar amounts of Magnesium, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Salsify contains 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Raw Rutabagas.
• Both Raw Rutabagas as well as Raw Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.