Comparing Nutrients in 1 pound Almonds VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rutabagas	11%	4%	85%

Macro Nutrients

	Almonds	Rutabagas	Recommended Dietary Allowance
Energy	91% 2626kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	30% 39g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.4g	g per day for Men 19-50 years
Fiber	149% 56.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rutabagas	Recommended Dietary Allowance
Calcium	122% 1220mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	26% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Rutabagas:

• Almonds have 2.3 times more Vitamin B1, 28.5 times more Vitamin B2, 5.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 85.4 times more Vitamin E than Raw Rutabagas.
• While Raw Rutabagas contain more Vitamin C than Almonds.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Rutabagas:

• Almonds have 6.3 times more Calcium, 32.2 times more Copper, 8.4 times more Iron, 13.5 times more Magnesium, 16.6 times more Manganese, 9.1 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 13 times more Zinc than Raw Rutabagas.
• While Raw Rutabagas contain 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 15.6 times more Energy, 312.1 times more Fat, 140.8 times more Saturated Fat, 352.1 times more Omega 6, 2.5 times more Carbohydrate, 5.4 times more Fiber and 19.6 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 17.7 times more Omega 3 and 14.6 times more Fructose than Almonds.
• Both Almonds and Raw Rutabagas have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.