Comparing Nutrients in 100 calories Rutabagas VS Frozen Chopped Broccoli

Weight per 100 calories

• Rutabagas: 270g
• Frozen Chopped Broccoli: 385g

Rutabagas have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Rutabagas or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	8.95% 0.14g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	7.16% 5.2g	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	6% 4.35g	4.4% 3.2g	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	% 6.2g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.2g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	38.5% 0.5mg	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	14% 56.8μg	64.4% 258μg	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	75% 67.6mg	241% 217mg	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	5.4% 0.81mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11.6% 116mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	16.2% 0.15mg	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	15% 1.2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	49% 1.13mg	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	20.5% 143mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	24.2% 824mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	6.53% 242g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rutabagas vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 3.2 times more Vitamin C, 5.8 times more Vitamin E and 384.7 times more Vitamin K than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Raw Rutabagas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rutabagas vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium, 2.8 times more Sodium, 2.8 times more Zinc and 1.5 times more Water than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Rutabagas have 1.3 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Fat, 2.8 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Raw Rutabagas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.