Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Rutabagas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.7% 0.29g	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	28% 36.2g	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	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	18% 180mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Canned Tomatoes with Green Chilies per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Boiled Rutabagas has 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Rutabagas have insufficient amounts of Vitamin A
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Rutabagas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Boiled Rutabagas has 2.9 times more Phosphorus and 2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 3.1 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 80.2 times more Sodium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Boiled and Drained Rutabagas as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas has 57 times more Omega 3 and 1.9 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.