Comparing Nutrients in 1 kilogram Boiled Spinach with Salt VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	54.5% 39.5g	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	NA	21.2% 15.4g	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	NA	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	53% 29.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	582% 5240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	78.5% 1.02mg	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	365% 1460μg	37.5% 150μg	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	109% 98mg	209% 188mg	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	139% 21mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	136% 1360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	32.2% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	42% 0.97mg	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	80% 560mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	204% 3060mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Boiled Rutabagas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spinach with Salt vs Boiled Rutabagas with Salt:

• 1 kilogram of Boiled Spinach with Salt has more Vitamin A, 5.8 times more Vitamin B2, 2.4 times more Vitamin B6, 9.7 times more Vitamin B9, 8.7 times more Vitamin E and 2468 times more Vitamin K than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains 1.5 times more Vitamin B3 and 1.9 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Rutabagas with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach with Salt vs Boiled Rutabagas with Salt:

• 1 kilogram of Boiled Spinach with Salt has 7.6 times more Calcium, 6 times more Copper, 19.8 times more Iron, 8.7 times more Magnesium, 9.6 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium, 1.2 times more Sodium and 6.3 times more Zinc than Boiled Rutabagas with Salt.
• Both Boiled Spinach with Salt and Boiled Rutabagas with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach with Salt has 1.6 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Boiled Rutabagas with Salt.
• While 1 kg of Boiled and Drained Rutabagas with Salt contains 1.8 times more Carbohydrate and 9.2 times more Sugars than Boiled and Drained Spinach with Salt.
• 1 kilogram of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.