Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Rutabagas	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	50% 19g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Tomato Puree	Recommended Dietary Allowance
Calcium	18% 180mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas vs Tomato Puree:

• 1 kilogram of Boiled Rutabagas has 3.3 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 8.2 times more Vitamin E and 17 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Tomato Puree provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Rutabagas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas vs Tomato Puree:

• 1 kg of Canned Tomato Puree contains 9.9 times more Copper, 9.9 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 2 times more Potassium and 3 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Tomato Puree contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Zinc
• Both Boiled and Drained Rutabagas as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas has 14.3 times more Omega 3 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Carbohydrate, 1.5 times more Fructose and 1.8 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Tomato Puree offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Boiled Rutabagas provide inadequate amounts of Protein
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.