Comparing Nutrients in 7 ounces Boiled Salsify with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	7.1% 5.14g	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	16% 6.15g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	9.67% 5.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	9.92% 0.13mg	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	7.44% 29.8μg	9.92% 39.7μg	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	10% 9.13mg	12% 11mg	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	2.5% 0.38mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	22.7% 0.2mg	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	13.6% 1.1mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	18.4% 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	16% 111mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.34% 161g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Summer Squash with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Salsify with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Salsify with Salt have 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 11.7 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Salsify with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Salsify with Salt have 1.7 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.5 times more Copper, 1.3 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Summer Squash with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Salsify with Salt have 3.4 times more Energy, 3.6 times more Carbohydrate, 2.2 times more Fiber and 3 times more Protein than Boiled Summer Squash with Salt.
• Both Boiled Salsify with Salt and Boiled Summer Squash with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Energy and Protein