Comparing Nutrients in 100 grams Rutabagas VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Energy	1.28% 37kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.63% 8.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	4% 2.9g	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	2.22% 1.6g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	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	7.5% 0.09mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16.8% 0.22mg	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	5.25% 21μg	3.75% 15μg	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	27.8% 25mg	5.1% 4.6mg	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	2% 0.3mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Salsify	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	7.78% 0.07mg	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	5.5% 0.44mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	9.13% 0.21mg	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	7.57% 53mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Salsify per 100 g

Compare the macro and micronutrient content in 100 g of Rutabagas versus 100 g of Boiled Salsify to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rutabagas vs Boiled Salsify:

• 100 grams of Rutabagas have 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled Salsify.
• While 100 g of Boiled and Drained Salsify contain 4.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Rutabagas.
• 100 grams of Boiled Salsify have insufficient amounts of Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Rutabagas vs Boiled Salsify:

• 100 g of Boiled and Drained Salsify contain 2.2 times more Copper, 1.3 times more Iron and 1.6 times more Manganese than Raw Rutabagas.
• Both Rutabagas and Boiled Salsify contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 100 grams.
• Both Raw Rutabagas as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rutabagas have 4.8 times more Omega 3 and 1.5 times more Sugars than Boiled Salsify.
• While 100 g of Boiled and Drained Salsify contain 1.8 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Raw Rutabagas.
• 100 grams of Rutabagas provide inadequate amounts of Energy and Protein
• 100 grams of Boiled Salsify provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in 100 grams.