Comparing Nutrients in 1 pound Boiled Rutabagas with Salt VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	12% 15.4g	130g per day for Men 19-50 years
Sugars	24.7% 18g	4.3% 3.13g	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	9.63% 7g	NA	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	68.4% 0.89mg	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	17% 68μg	28.3% 113μg	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	95% 85.3mg	5.04% 4.54mg	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	7.26% 1.1mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	67% 0.6mg	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	10.2% 0.82mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	70% 1.6mg	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	26.6% 186mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Boiled Pumpkin Leaves with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Rutabagas with Salt vs Boiled Pumpkin Leaves with Salt:

• 1 pound of Boiled Rutabagas with Salt has 1.2 times more Vitamin B1, 3.7 times more Vitamin B5 and 18.8 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains more Vitamin A, 3.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 4 times more Vitamin E and 540 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Rutabagas with Salt vs Boiled Pumpkin Leaves with Salt:

• 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 2.4 times more Calcium, 4.6 times more Copper, 17.8 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Rutabagas with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Rutabagas with Salt has 9.5 times more Omega 3, 2 times more Carbohydrate and 5.7 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 1.5 times more Fiber and 2.9 times more Protein than Boiled and Drained Rutabagas with Salt.
• 1 pound of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• 1 pound of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy and Omega 6 in one pound.