Comparing Nutrients in 1 kilogram Rutabagas VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Rutabagas	Carrots	Recommended Dietary Allowance
Energy	12.8% 370kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 36g	g per day for Men 19-50 years
Fiber	60.5% 23g	73.7% 28g	38g per day for Men 19-50 years
Protein	19.3% 11g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Carrots	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 894g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rutabagas vs Carrots:

• Raw Rutabagas have 1.4 times more Vitamin B1 and 4.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin E and 44 times more Vitamin K than Raw Rutabagas.
• Both Raw Rutabagas and Raw Carrots have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Rutabagas as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rutabagas vs Carrots:

• Raw Rutabagas have 1.3 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.4 times more Copper and 5.8 times more Sodium than Raw Rutabagas.
• Both Raw Rutabagas and Raw Carrots have similar amounts of Manganese, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Rutabagas have 26.5 times more Omega 3 and 2.9 times more Fructose than Raw Carrots.
• Both Raw Rutabagas and Raw Carrots have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Rutabagas as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.