Comparing Nutrients in 14 ounces Rutabagas VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rutabagas	Boiled Carrots	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	25% 32.6g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	19% 13.7g	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	8.8% 6.4g	1.97% 1.43g	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	% 9.13g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 10.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46.7% 0.61mg	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	21% 83.3μg	14% 55.6μg	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	110% 99mg	16% 14.3mg	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	7.94% 1.2mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	22% 1.75mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	26.7% 0.62mg	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	30% 210mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Rutabagas have 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 6.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin E and 45.7 times more Vitamin K than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Rutabagas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rutabagas vs Boiled Carrots:

• Raw Rutabagas have 1.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Sodium than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Carrots have similar amounts of Manganese, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rutabagas have 53 times more Omega 3, 1.3 times more Sugars, 4.5 times more Fructose and 1.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fiber than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Rutabagas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.