Comparing Nutrients in 14 ounces Boiled Broccoli VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rutabagas	11%	4%	85%

Macro Nutrients

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	24.4% 17.7g	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	4.05% 2.94g	8.8% 6.4g	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	% 1.94g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.1g	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	17% 9.45g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30.5% 0.4mg	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	107% 429μg	21% 83.3μg	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	286% 258mg	110% 99mg	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	38.4% 5.75mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Calcium	16% 159mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	22.6% 0.52mg	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	38% 266mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Rutabagas:

• Boiled and Drained Broccoli has more Vitamin A, 3.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin B9, 2.6 times more Vitamin C, 4.8 times more Vitamin E and 470.3 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Rutabagas:

• Boiled and Drained Broccoli has 1.9 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium, 3.4 times more Sodium and 1.9 times more Zinc than Raw Rutabagas.
• Both Boiled and Drained Broccoli and Raw Rutabagas have similar amounts of Calcium, Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 3.2 times more Sugars and 2.2 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Rutabagas have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled and Drained Broccoli as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.