Comparing Nutrients in 1 pound Broccoli Raab VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Rutabagas	11%	4%	85%

Macro Nutrients

	Broccoli Raab	Rutabagas	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	30% 39g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 2.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Rutabagas	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Rutabagas	Recommended Dietary Allowance
Calcium	49% 490mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16% 0.15mg	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	121% 9.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Rutabagas per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Rutabagas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Broccoli Raab has more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, 5.4 times more Vitamin E and 746.7 times more Vitamin K than Rutabagas.
• Both Broccoli Raab and Rutabagas provide similar amounts of Vitamin C per one pound.
• 1 pound of Rutabagas have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Rutabagas:

• 1 pound of Broccoli Raab has 2.5 times more Calcium, 1.3 times more Copper, 4.9 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Sodium and 3.2 times more Zinc than Rutabagas.
• While 1 lb of Raw Rutabagas contains 1.6 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Rutabagas contain similar levels of Magnesium and Water per one pound.
• Both Raw Broccoli Raab as well as Raw Rutabagas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 3.6 times more Omega 3 and 2.9 times more Protein than Rutabagas.
• While 1 lb of Raw Rutabagas contains 3 times more Carbohydrate, 11.7 times more Sugars and 9.5 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Rutabagas offer comparable quantities of Fiber per one pound.
• 1 pound of Rutabagas provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Rutabagas provide inadequate amounts of Energy and Omega 6 in one pound.