Comparing Nutrients in 1 kilogram Rutabagas VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rutabagas	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86.2g	460% 598g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	22.2% 16g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	19.3% 11g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	305% 3.97mg	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	52.5% 210μg	985% 3940μg	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	278% 250mg	50% 45mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	1222% 11mg	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	55% 4.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	435% 10mg	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	75.7% 530mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24% 894g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Rutabagas versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rutabagas vs California Red Kidney Beans:

• 1 kilogram of Rutabagas has 5.6 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 4 times more Vitamin B6 and 18.8 times more Vitamin B9 than Raw Rutabagas.
• Both Raw Rutabagas as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rutabagas vs California Red Kidney Beans:

• 1 kilogram of Rutabagas has 7.6 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.5 times more Calcium, 34.4 times more Copper, 21.3 times more Iron, 8 times more Magnesium, 7.6 times more Manganese, 7.6 times more Phosphorus, 4.9 times more Potassium, 4.6 times more Selenium and 10.6 times more Zinc than Raw Rutabagas.
• 1 kilogram of Rutabagas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 8.9 times more Energy, 1.6 times more Omega 3, 6.9 times more Carbohydrate, 10.8 times more Fiber and 22.6 times more Protein than Raw Rutabagas.
• 1 kilogram of Rutabagas provide inadequate amounts of Energy and Protein
• Both Raw Rutabagas as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.