Comparing Nutrients in 100 grams Boiled Salsify with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Salsify with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	2.34% 68kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.38% 0.37g	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	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	4% 2.9g	0.46% 0.33g	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	8.16% 3.1g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	6.15% 0.08mg	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	3.75% 15μg	14.5% 58μg	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	5.1% 4.6mg	15% 13.5mg	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	1.27% 0.19mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	4.7% 47mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	13% 0.12mg	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	6.88% 0.55mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	21.4% 0.49mg	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	8% 56mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Canned Spinach with Liquids per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Salsify with Salt vs Canned Spinach with Liquids:

• 100 grams of Boiled Salsify with Salt have 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Spinach with Liquids.
• While 100 g of Canned Spinach Solids and Liquids contain more Vitamin A, 3.9 times more Vitamin B9, 2.9 times more Vitamin C, 8.4 times more Vitamin E and 1269.3 times more Vitamin K than Boiled and Drained Salsify with Salt.
• 100 grams of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Salsify with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Salsify with Salt vs Canned Spinach with Liquids:

• 100 grams of Boiled Salsify with Salt have 1.8 times more Phosphorus, 1.2 times more Potassium and 3.4 times more Sodium than Canned Spinach with Liquids.
• While 100 g of Canned Spinach Solids and Liquids contain 1.8 times more Calcium, 1.7 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 2.3 times more Manganese, 2 times more Selenium and 1.4 times more Zinc than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Canned Spinach with Liquids contain similar levels of Water per 100 grams.
• 100 grams of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Salsify with Salt have 3.6 times more Energy, 5.3 times more Carbohydrate, 8.8 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Canned Spinach with Liquids.
• 100 grams of Canned Spinach with Liquids provide inadequate amounts of Energy