Comparing Nutrients in 14 ounces Boiled Rutabagas with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	1.8% 1.3g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24.4% 0.32mg	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	57.5% 230μg	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	59.5% 53.6mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	51% 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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	85% 1.96mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Canned Spinach with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Rutabagas with Salt vs Canned Spinach with Liquids:

• 14 ounces of Boiled Rutabagas with Salt have 4.6 times more Vitamin B1, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Spinach with Liquids.
• While 14 oz of Canned Spinach Solids and Liquids contain more Vitamin A, 2.6 times more Vitamin B2, 3.9 times more Vitamin B9, 6.7 times more Vitamin E and 1904 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• 14 ounces of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Rutabagas with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Rutabagas with Salt vs Canned Spinach with Liquids:

• 14 ounces of Boiled Rutabagas with Salt have 1.3 times more Phosphorus and 3.4 times more Sodium than Canned Spinach with Liquids.
• While 14 oz of Canned Spinach Solids and Liquids contain 4.6 times more Calcium, 4 times more Copper, 8.8 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 1.7 times more Selenium and 3.5 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Spinach with Liquids contain similar levels of Potassium and Water 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 ounces of Boiled Rutabagas with Salt have 2.3 times more Carbohydrate and 12 times more Sugars than Canned Spinach with Liquids.
• While 14 oz of Canned Spinach Solids and Liquids contain 2.1 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Spinach with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Rutabagas with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in 14 ounces.