Comparing Nutrients in 1 pound Boiled Rutabagas VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Rutabagas	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	24.7% 18g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 8.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	26% 0.34mg	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	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	68% 0.61mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	33% 0.76mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	31.6% 1075mg	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	1.5% 22.7mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Rutabagas vs Canned Kidney Beans:

• Boiled and Drained Rutabagas have 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 15.7 times more Vitamin C and 12 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B9 and 20.5 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Rutabagas as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Rutabagas vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.9 times more Calcium, 4.7 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Selenium, 59.2 times more Sodium and 3.8 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Rutabagas have 2.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Energy, 1.4 times more Omega 3, 2.1 times more Carbohydrate, 2.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.