Comparing Nutrients in 7 ounces Boiled Green Soybeans with Salt VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Green Soybeans with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	9.65% 280kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	NA	32g per day for Men 19-50 years
Omega 3	44% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	22% 8.33g	16% 6.15g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	55% 220μg	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	37.5% 33.7mg	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	NA	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	28.8% 288mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	62% 4.96mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	44.8% 314mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans with Salt VS Boiled Salsify with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Green Soybeans with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 4.6 times more Vitamin B1, 3.2 times more Vitamin B3, 7.4 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 2.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Salsify with Salt provide similar amounts of Vitamin B2 per seven ounces.
• Both Boiled and Drained Green Soybeans with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Green Soybeans with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 3.1 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Selenium and 3 times more Zinc than Boiled Salsify with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Salsify with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Soybeans with Salt have 2.1 times more Energy, 37.6 times more Fat, 1.4 times more Fiber and 4.5 times more Protein than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Green Soybeans with Salt.