Comparing Nutrients in 14 ounces Rutabagas VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.1% 119kcal	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	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.89% 0.15g	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	21% 27g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1.4g	g per day for Men 19-50 years
Fiber	24% 9.13g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	31% 0.4mg	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	15% 59.5μg	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	83% 74.6mg	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	7.94% 1.2mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12.8% 0.12mg	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	8.93% 0.71mg	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	16.7% 0.38mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	25.2% 857mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Rutabagas have 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Rutabagas vs Boiled Rutabagas:

• Raw Rutabagas have 2.4 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rutabagas have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Omega 3, Sugars, Fructose and Protein per 14 oz.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.