Comparing Nutrients in 1 kilogram Rutabagas VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rutabagas	Roasted Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	128% 41g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 47.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	287% 109g	38g per day for Men 19-50 years
Protein	19.3% 11g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Roasted Almonds	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 430mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	1221% 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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	89.7% 3050mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 894g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Rutabagas vs Roasted Almonds:

• 1 kilogram of Rutabagas has more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 29.9 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 79.7 times more Vitamin E than Raw Rutabagas.
• Both Rutabagas and Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Rutabagas as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rutabagas vs Roasted Almonds:

• 1 kilogram of Rutabagas has 37.1 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6.2 times more Calcium, 34.3 times more Copper, 8.5 times more Iron, 14 times more Magnesium, 17 times more Manganese, 8.9 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium and 13.8 times more Zinc than Raw Rutabagas.
• 1 kilogram of Rutabagas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rutabagas has 5.3 times more Omega 3 and 161 times more Fructose than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 16.2 times more Energy, 328.4 times more Fat, 151.6 times more Saturated Fat, 369.9 times more Omega 6, 2.4 times more Carbohydrate, 4.7 times more Fiber and 19.4 times more Protein than Raw Rutabagas.
• Both Rutabagas and Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3