Comparing Nutrients in 100 grams Salsify VS Rutabagas

Macros Ratio

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

Macro Nutrients

	Salsify	Rutabagas	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	6.63% 8.6g	130g per day for Men 19-50 years
Sugars	NA	6.15% 4.46g	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	2.22% 1.6g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Salsify	Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	7.7% 0.1mg	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	6.5% 26μg	5.25% 21μg	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	8.9% 8mg	27.8% 25mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Rutabagas	Recommended Dietary Allowance
Calcium	6% 60mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	3.56% 0.032mg	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	8.75% 0.7mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	5.7% 0.13mg	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	10.7% 75mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	8.97% 305mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Rutabagas per 100 g

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

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

• 100 grams of Salsify have 5.5 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Rutabagas.
• While 100 g of Raw Rutabagas contain 1.4 times more Vitamin B3 and 3.1 times more Vitamin C than Raw Salsify.
• Both Salsify and Rutabagas provide similar amounts of Vitamin B1 per 100 grams.
• Both Raw Salsify as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Salsify vs Rutabagas:

• 100 grams of Salsify have 1.4 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 2 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.6 times more Zinc than Rutabagas.
• Both Salsify and Rutabagas contain similar levels of Magnesium and Water per 100 grams.
• Both Raw Salsify as well as Raw Rutabagas lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Salsify have 2.2 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Protein than Rutabagas.
• 100 grams of Rutabagas provide inadequate amounts of Energy and Protein