Comparing Nutrients in 1 pound Boiled Broccoli VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Rutabagas	11%	4%	85%

Macro Nutrients

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	30% 39g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	28% 20.2g	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	4.63% 3.36g	10% 7.3g	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	% 2.22g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	35% 0.45mg	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	122% 490μg	24% 95μg	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	327% 294mg	126% 113mg	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	44% 6.58mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Rutabagas	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	26% 0.59mg	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	43.4% 304mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Rutabagas:

• Boiled and Drained Broccoli has more Vitamin A, 3.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin B9, 2.6 times more Vitamin C, 4.8 times more Vitamin E and 470.3 times more Vitamin K than Raw Rutabagas.
• While Raw Rutabagas contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Rutabagas:

• Boiled and Drained Broccoli has 1.9 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.3 times more Selenium, 3.4 times more Sodium and 1.9 times more Zinc than Raw Rutabagas.
• Both Boiled and Drained Broccoli and Raw Rutabagas have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.2 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 3.2 times more Sugars and 2.2 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Rutabagas have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.