Comparing Nutrients in 14 ounces Tomatoes VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rutabagas	11%	4%	85%

Macro Nutrients

	Tomatoes	Rutabagas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	24.4% 17.7g	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	7.5% 5.44g	8.8% 6.4g	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	% 4.96g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.1g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rutabagas	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	21% 83.3μg	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	60.4% 54.4mg	110% 99mg	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	14.3% 2.14mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rutabagas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	22.6% 0.52mg	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	13.6% 95mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 375g	9.6% 355g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin E and 26.3 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Rutabagas have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Rutabagas:

• Raw Ripe Red Tomatoes have 1.8 times more Copper than Raw Rutabagas.
• While Raw Rutabagas contain 4.3 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Rutabagas have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Rutabagas contain 2.1 times more Energy, 17.7 times more Omega 3, 2.2 times more Carbohydrate, 1.7 times more Sugars and 1.9 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Rutabagas have similar amounts of Fructose and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.