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Comparing Nutrients in 1 kilogram Boiled RutabagasVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Boiled Rutabagas
11%
5%
84%
Roasted Almonds
13%
74%
13%
1 kg ▼

Macro Nutrients

10.3%300kcal
Energy
206%5980kcal
300 kcalvs5980 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.86%1.8g
Fat
542%525g
1.8 gvs525 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g
Saturated Fat
128%41g
0.29 gvs41 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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35.6%0.57g
Omega 3
6.25%0.1g
0.57 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.24%0.38g
Omega 6
761%129g
0.38 gvs129 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52.6%68.4g
Carbohydrate
162%210g
68.4 gvs210 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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54.5%39.5g
Sugars
67%48.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
39.5 gvs48.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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21.2%15.4g
Fructose
0.14%0.1g
≤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]
15.4 gvs0.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%20.6g
Glucose
%0.1g
20.6 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.5g
Sucrose
%47.5g
3.5 gvs47.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.4%18g
Fiber
287%109g
18 gvs109 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.6%9.3g
Protein
374%210g
9.3 gvs210 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68.3%0.82mg
Vitamin B1
64%0.77mg
Thiamine
0.82 mgvs0.77 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.5%0.41mg
Vitamin B2
921%12mg
Riboflavin
0.41 mgvs12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.7%7.15mg
Vitamin B3
227%36.4mg
Niacin, nicotinic acid, niacinamide
7.15 mgvs36.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31%1.55mg
Vitamin B5
64.2%3.2mg
Pantothenic acid
1.55 mgvs3.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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78.5%1.02mg
Vitamin B6
105%1.36mg
Pyridoxine
1.02 mgvs1.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.5%150μg
Vitamin B9
138%550μg
Folates and Folic Acid
150 μgvs550 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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209%188mg
Vitamin C
0%0mg
Ascorbic acid
188 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.4mg
Vitamin E
1593%239mg
Tocopherols and Tocotrienols
2.4 mgvs239 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%180mg
Calcium
268%2680mg
180 mgvs2680 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.2%0.29mg
Copper
1221%11mg
0.29 mgvs11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg
Iron
466%37.3mg
1.8 mgvs37.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
664%2790mg
100 mgvs2790 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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42%0.97mg
Manganese
970%22.3mg
0.97 mgvs22.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.6%410mg
Phosphorus
673%4710mg
410 mgvs4710 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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63.5%2160mg
Potassium
210%7130mg
2160 mgvs7130 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
36.4%20μg
7 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.33%50mg
Sodium
2%30mg
50 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
301%33mg
1.2 mgvs33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.7%915g
Water
0.65%24g
915 gvs24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Rutabagas vs Roasted Almonds:
Comparing minerals per 1 kilogram for Boiled Rutabagas vs Roasted Almonds:
Comparison of macro-nutrients per 1 kilogram:



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