Comparing Nutrients in 100 grams Boiled Salsify VS Salsify

Macros Ratio

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

Macro Nutrients

	Boiled Salsify	Salsify	Recommended Dietary Allowance
Energy	2.34% 68kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	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	14.3% 18.6g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Salsify	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.45% 0.39mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.52% 0.28mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	21.3% 0.28mg	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	6.5% 26μg	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	8.9% 8mg	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	Salsify	Recommended Dietary Allowance
Calcium	4.7% 47mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	9.9% 0.089mg	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	8.75% 0.7mg	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	11.7% 0.27mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify VS Salsify per 100 g

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

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

• 100 g of Raw Salsify contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Salsify vs Salsify:

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

Comparison of macro-nutrients per 100 grams:

• Both Boiled and Drained Salsify and Raw Salsify have similar amounts of macro-nutrients per 100 g
• Both Boiled Salsify and Salsify offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.