Comparing Nutrients in 100 calories Salsify VS Boiled Salsify

Weight per 100 calories

• Salsify: 122g
• Boiled Salsify: 147g

Salsify has 1.2 times more energy per 100g than Boiled Salsify. It has average energy density when compared to other foods. Boiled and Drained Salsify having low energy density.

Which food has more nutrients per 100 calories - Salsify or Boiled Salsify?

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Salsify	Boiled Salsify	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	5.9% 4.26g	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	10.6% 4.02g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.2% 4.02g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Salsify	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.13% 0.098mg	6.86% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19.6% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.7% 0.32mg	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	7.93% 31.7μg	5.5% 22μg	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	11% 9.76mg	7.5% 6.76mg	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	1.86% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.37% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Boiled Salsify	Recommended Dietary Allowance
Calcium	7.3% 73mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.4% 0.1mg	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	10.7% 0.85mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	6.3% 26.5mg	420mg per day for Men 19-50 years
Manganese	14.2% 0.33mg	13.4% 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	13% 91mg	11.8% 82.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.98μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.54% 94g	3.2% 119g	3700g per day for Men 19-50 years

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

• Raw Salsify has 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Salsify.
• Both Raw Salsify and Boiled and Drained Salsify have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Salsify as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Salsify vs Boiled Salsify:

• Boiled and Drained Salsify contains 1.3 times more Water than Raw Salsify.
• Both Raw Salsify and Boiled and Drained Salsify have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Salsify and Boiled and Drained Salsify have similar amounts of macro-nutrients per 100 kcal
• Both Raw Salsify and Boiled and Drained Salsify have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Salsify as well as Boiled and Drained Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.