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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.8% 0.77g	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	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	6.8% 4.92g	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	3.6% 2.6g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	16% 6.15g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.67% 5.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	12% 0.15mg	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	11.4% 45.6μg	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	10% 9.13mg	25.6% 23mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	14.3% 0.13mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.5% 0.31mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	10.3% 351mg	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	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.34% 161g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Crookneck And Straightneck 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 Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash with Salt:

• 7 ounces of Boiled Salsify with Salt have 1.3 times more Vitamin B1, 6.9 times more Vitamin B2 and 2.8 times more Vitamin B6 than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9, 2.5 times more Vitamin C and 14.7 times more Vitamin K than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Salsify with Salt have 2.1 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt contain similar levels of Copper, Magnesium, Sodium and Water per seven ounces.
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Crookneck And Straightneck 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 3.6 times more Energy, 4.1 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Salsify with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy and Protein