Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Rutabagas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 23.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Rutabagas versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Rutabagas has 17.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.9 times more Vitamin B1, 6.8 times more Vitamin B2, 5.8 times more Vitamin B3, 44.8 times more Vitamin B5, 7.8 times more Vitamin B6, 15.6 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Rutabagas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Rutabagas has 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.8 times more Calcium, 62.2 times more Copper, 23.8 times more Iron, 12.7 times more Magnesium, 21.4 times more Manganese, 27.8 times more Phosphorus, 2.2 times more Potassium, 111.7 times more Selenium and 43.4 times more Zinc than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas has 1.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 19.7 times more Energy, 285 times more Fat, 243.7 times more Saturated Fat, 1.4 times more Omega 3, 900.2 times more Omega 6, 3.3 times more Carbohydrate, 5.9 times more Fiber and 21.6 times more Protein than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein