Comparing Nutrients in 14 ounces Oranges VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rutabagas	11%	4%	85%

Macro Nutrients

	Oranges	Rutabagas	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	36% 46.6g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	% 9.13g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rutabagas	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rutabagas	Recommended Dietary Allowance
Calcium	16% 159mg	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	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	4.96% 0.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.6% 355g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Rutabagas.
• While Raw Rutabagas contain 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Oranges as well as Raw Rutabagas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Rutabagas:

• Raw Oranges have 1.4 times more Copper than Raw Rutabagas.
• While Raw Rutabagas contain 4.4 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Energy, 1.4 times more Carbohydrate and 2.1 times more Sugars than Raw Rutabagas.
• While Raw Rutabagas contain 7.6 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Oranges as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.