Comparing Nutrients in 100 grams Salsify VS Boiled Salsify

Macros Ratio

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

Macro Nutrients

	Salsify	Boiled Salsify	Recommended Dietary Allowance
Energy	2.83% 82kcal	2.34% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	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	14.3% 18.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.7% 3.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	6.67% 0.08mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	6.5% 26μg	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	8.9% 8mg	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	NA	1.27% 0.19mg	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	Boiled Salsify	Recommended Dietary Allowance
Calcium	6% 60mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	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	8.75% 0.7mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	10.7% 75mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.2% 81g	3700g per day for Men 19-50 years

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

• Raw Salsify has 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 Raw Salsify as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Salsify vs Boiled Salsify:

• Raw Salsify has 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, 1.3 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Salsify.
• Both Raw Salsify and Boiled and Drained Salsify have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Salsify has 1.2 times more Energy, 1.2 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Salsify.
• Both Raw Salsify and Boiled and Drained Salsify have similar amounts of Fiber per 100 g.
• Both Raw Salsify as well as Boiled and Drained Salsify have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.