Comparing Nutrients in 14 ounces Boiled Rutabagas VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	14.6% 19g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Rutabagas versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Rutabagas have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 3 times more Vitamin C, 5.1 times more Vitamin E and 405.5 times more Vitamin K than Boiled and Drained Rutabagas.
• 14 ounces of Boiled Rutabagas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Rutabagas vs Frozen Chopped Broccoli:

• 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 4 times more Selenium and 4 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Frozen Chopped Broccoli contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Boiled Rutabagas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Rutabagas have 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Boiled and Drained Rutabagas.
• 14 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• Both Boiled and Drained Rutabagas as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.