Comparing Nutrients in 100 calories Boiled Salsify with Salt VS Boiled Spinach with Salt

Weight per 100 calories

• Boiled Salsify with Salt: 147g
• Boiled Spinach with Salt: 435g

Boiled Salsify with Salt has 3 times more energy per 100g than Boiled Spinach with Salt. It has low energy density when compared to other foods. Boiled and Drained Spinach with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Salsify with Salt or Boiled Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	2.58% 1.87g	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% 4.56g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.17% 4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	253% 2278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.86% 0.082mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.25mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	81% 1.05mg	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	5.5% 22μg	159% 635μg	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	7.5% 6.76mg	47.3% 42.6mg	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	1.86% 0.28mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	6.9% 69mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.1% 164μg	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	10% 0.81mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	177% 4.07mg	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	11.8% 82.4mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	59.6% 2026mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	88.7% 1330mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.2% 119g	10.7% 397g	3700g per day for Men 19-50 years

Boiled Salsify With Salt VS Boiled Spinach With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Salsify with Salt or Boiled Spinach with Salt?

Lets compare vitamin content per 100 calories of Boiled Salsify with Salt vs Boiled Spinach with Salt:

• 100 kcal of Boiled and Drained Spinach with Salt contain more Vitamin A, 5 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6, 28.8 times more Vitamin B9, 6.3 times more Vitamin C, 32.4 times more Vitamin E and 4864.5 times more Vitamin K than Boiled and Drained Salsify with Salt.
• 100 calories of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Salsify with Salt vs Boiled Spinach with Salt:

• 100 kcal of Boiled and Drained Spinach with Salt contain 8.6 times more Calcium, 7.3 times more Copper, 19.2 times more Iron, 14.3 times more Magnesium, 13.2 times more Manganese, 3 times more Phosphorus, 4.9 times more Potassium, 7.4 times more Selenium, 3.6 times more Sodium, 7.5 times more Zinc and 3.3 times more Water than Boiled and Drained Salsify with Salt.
• 100 calories of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Salsify with Salt have 1.4 times more Carbohydrate and 2.3 times more Sugars than Boiled Spinach with Salt.
• While 100 kcal of Boiled and Drained Spinach with Salt contain 2.3 times more Fiber and 3.2 times more Protein than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Spinach with Salt offer comparable quantities of Energy per 100 calories.