Comparing Nutrients in 1 kilogram Boiled Rutabagas with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	19% 14g	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	21.2% 15.4g	10.2% 7.4g	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	% 20.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	154% 2mg	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	37.5% 150μg	270% 1080μg	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	209% 188mg	721% 649mg	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	16% 2.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	22.5% 1.8mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	84.3% 1.94mg	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	58.6% 410mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Rutabagas with Salt have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3 times more Vitamin B2, 4 times more Vitamin B5, 2 times more Vitamin B6, 7.2 times more Vitamin B9, 3.5 times more Vitamin C, 6 times more Vitamin E and 705.5 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Rutabagas with Salt vs Boiled Broccoli:

• Boiled and Drained Rutabagas with Salt have 6.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Calcium, 2.1 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Rutabagas with Salt have 2.8 times more Sugars and 2.1 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Omega 3, 1.8 times more Fiber and 2.6 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Rutabagas with Salt and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.