Comparing Nutrients in 7 ounces Boiled Spinach with Salt VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	NA	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.72% 7.44g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	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	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	12.5% 4.76g	16% 6.15g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	116% 1040μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	816% 980μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.88% 75μg	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	88.6% 7.1mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	80.7% 1.86mg	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	16% 111mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	40.5% 607mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Boiled Salsify with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spinach 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 Spinach with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Spinach with Salt have more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 9.7 times more Vitamin B9, 2.1 times more Vitamin C, 10.9 times more Vitamin E and 1645.3 times more Vitamin K than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.9 times more Vitamin B5 than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Salsify with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Spinach with Salt have 2.9 times more Calcium, 2.5 times more Copper, 6.5 times more Iron, 4.8 times more Magnesium, 4.5 times more Manganese, 1.6 times more Potassium, 2.5 times more Selenium, 1.2 times more Sodium and 2.5 times more Zinc than Boiled Salsify with Salt.
• Both Boiled Spinach with Salt and Boiled Salsify with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Salsify with Salt contain 3 times more Energy, 4.1 times more Carbohydrate, 6.7 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Salsify with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Spinach with Salt provide inadequate amounts of Energy