Comparing Nutrients in 14 ounces Rutabagas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Energy	5.06% 147kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.03% 0.17g	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	36.3% 47g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	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	8.8% 6.4g	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	% 9.13g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	28.8% 0.35mg	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	17.4% 2.78mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	16.3% 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	22% 1.75mg	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Rutabagas have 2.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Rutabagas.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Rutabagas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rutabagas vs Valencia Oranges:

• Raw Rutabagas have 4.9 times more Iron, 2 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rutabagas have 3.3 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Rutabagas.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Rutabagas as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.