Comparing Nutrients in 100 grams Boiled Salsify VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Salsify	Potato Skin	Recommended Dietary Allowance
Energy	2.34% 68kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.19% 0.032g	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	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	18.4% 0.24mg	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	4.25% 17μg	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	12.7% 11.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Potato Skin	Recommended Dietary Allowance
Calcium	4.7% 47mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	47% 0.42mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	26% 0.6mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Potato Skin per 100 g

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

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

• 100 grams of Boiled Salsify have 2.7 times more Vitamin B1 and 4.6 times more Vitamin B2 than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.6 times more Vitamin B3 and 2.5 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled Salsify and Potato Skin provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Salsify as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Salsify vs Potato Skin:

• 100 grams of Boiled Salsify have 1.6 times more Calcium and 1.5 times more Phosphorus than Potato Skin.
• While 100 g of Raw Potato Skin contain 6 times more Copper, 5.9 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese and 1.5 times more Potassium than Boiled and Drained Salsify.
• Both Boiled Salsify and Potato Skin contain similar levels of Zinc and Water per 100 grams.
• Both Boiled and Drained Salsify as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Salsify have 1.2 times more Carbohydrate and 1.2 times more Fiber than Potato Skin.
• Both Boiled Salsify and Potato Skin offer comparable quantities of Protein per 100 grams.
• Both Boiled and Drained Salsify as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.