Comparing Nutrients in 1 kilogram Oranges VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rutabagas	11%	4%	85%

Macro Nutrients

	Oranges	Rutabagas	Recommended Dietary Allowance
Energy	16.2% 470kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	66.3% 86.2g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rutabagas	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rutabagas	Recommended Dietary Allowance
Calcium	40% 400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 894g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Rutabagas.
• While Raw Rutabagas contain 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Raw Rutabagas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Rutabagas:

• Raw Oranges have 1.4 times more Copper than Raw Rutabagas.
• While Raw Rutabagas contain 4.4 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Energy, 1.4 times more Carbohydrate and 2.1 times more Sugars than Raw Rutabagas.
• While Raw Rutabagas contain 7.6 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Raw Rutabagas have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.