Comparing Nutrients in 14 ounces Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	33.7% 44g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	NA	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	8.43% 6.1g	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	% 8.18g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	44% 16.7g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18.3% 0.24mg	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	15% 59.5μg	110% 441μg	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	83% 74.6mg	75% 67.5mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	51.6% 0.46mg	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	8.93% 0.71mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	86.6% 2mg	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	23.2% 163mg	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.36% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Rutabagas with Salt versus 14 oz of Boiled Green Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 14 ounces of Boiled Rutabagas with Salt have 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 14 oz of Boiled and Drained Green Soybeans with Salt contain 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.4 times more Vitamin B9 than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin C per 14 ounces.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 14 ounces of Boiled Rutabagas with Salt have 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 14 oz of Boiled and Drained Green Soybeans with Salt contain 8.1 times more Calcium, 4 times more Copper, 13.9 times more Iron, 6 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 7.6 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Green Soybeans with Salt contain 4.7 times more Energy, 35.6 times more Fat, 25.5 times more Saturated Fat, 6.2 times more Omega 3, 69.9 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 13.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• 14 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Energy, Omega 6 and Protein