Comparing Nutrients in 14 ounces Carrots VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Rutabagas	11%	4%	85%

Macro Nutrients

	Carrots	Rutabagas	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	26% 19g	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	3% 2.2g	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	% 2.34g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 2.1g	g per day for Men 19-50 years
Fiber	29.2% 11g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Rutabagas	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Rutabagas	Recommended Dietary Allowance
Calcium	13% 131mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Rutabagas:

• Raw Carrots have more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin E and 44 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 1.4 times more Vitamin B1 and 4.2 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Rutabagas have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Carrots as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Rutabagas:

• Raw Carrots have 1.4 times more Copper and 5.8 times more Sodium than Raw Rutabagas.
• While Raw Rutabagas contain 1.3 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Rutabagas have similar amounts of Manganese, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.2 times more Fiber than Raw Rutabagas.
• While Raw Rutabagas contain 26.5 times more Omega 3 and 2.9 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Rutabagas have similar amounts of Energy, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Carrots as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.