Comparing Nutrients in 1 kilogram Broccoli VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Rutabagas	11%	4%	85%

Macro Nutrients

	Broccoli	Rutabagas	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	66.3% 86.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	61.5% 44.6g	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	9.38% 6.8g	22.2% 16g	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	% 4.9g	% 23g	g per day for Men 19-50 years
Sucrose	% 1g	% 5.3g	g per day for Men 19-50 years
Fiber	68.4% 26g	60.5% 23g	38g per day for Men 19-50 years
Protein	50.4% 28g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Rutabagas	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	77% 1mg	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	158% 630μg	52.5% 210μg	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	991% 892mg	278% 250mg	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	52% 7.8mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Rutabagas	Recommended Dietary Allowance
Calcium	47% 470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	35.6% 0.32mg	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	91% 7.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	57% 1.3mg	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	94% 660mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 894g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Rutabagas:

• Raw Broccoli has more Vitamin A, 2.9 times more Vitamin B2, 3.6 times more Vitamin B5, 1.8 times more Vitamin B6, 3 times more Vitamin B9, 3.6 times more Vitamin C, 2.6 times more Vitamin E and 338.7 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 1.3 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Raw Rutabagas have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Broccoli as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Rutabagas:

• Raw Broccoli has 1.5 times more Copper, 1.7 times more Iron, 1.6 times more Manganese, 1.2 times more Phosphorus, 3.6 times more Selenium, 2.8 times more Sodium and 1.7 times more Zinc than Raw Rutabagas.
• Both Raw Broccoli and Raw Rutabagas have similar amounts of Calcium, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.6 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 1.3 times more Carbohydrate, 2.6 times more Sugars and 2.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Rutabagas have similar amounts of Energy, Omega 3 and Fiber per 1 kg.
• Both Raw Broccoli as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.