Comparing Nutrients in 1 kilogram Boiled Rutabagas with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.3% 0.56g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	34% 24.6g	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	21.2% 15.4g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	18% 180mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	114% 1.03mg	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	22.5% 1.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Rutabagas with Salt versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Boiled Rutabagas with Salt has 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 9.4 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 3 times more Vitamin E and 49 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Rutabagas with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas with Salt vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Boiled Rutabagas with Salt has 2.1 times more Phosphorus and 1.2 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.7 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 4.6 times more Manganese and 2.4 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt contain similar levels of Magnesium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Rutabagas with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas with Salt has 7.1 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Sugars than Canned Carrots with Liquids and Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.