Comparing Nutrients in 1 kilogram Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	156% 26.6g	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	85% 111g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	130% 1.17mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	218% 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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Rutabagas with Salt versus 1 kg of Boiled Green Soybeans with 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 Boiled Green Soybeans with Salt:

• 1 kilogram of Boiled Rutabagas with Salt has 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.4 times more Vitamin B9 than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin C per one kilogram.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Rutabagas with Salt has 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 8.1 times more Calcium, 4 times more Copper, 13.9 times more Iron, 6 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 7.6 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Green Soybeans with Salt contains 4.7 times more Energy, 35.6 times more Fat, 25.5 times more Saturated Fat, 6.2 times more Omega 3, 69.9 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 13.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• 1 kilogram of Boiled Rutabagas with Salt provide inadequate amounts of Energy, Omega 6 and Protein