Comparing Nutrients in 1 pound Boiled Rutabagas VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Rutabagas	Broccoli	Recommended Dietary Allowance
Energy	4.7% 136kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.73% 1.68g	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	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	23% 30g	130g per day for Men 19-50 years
Sugars	24.7% 18g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.45g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4.2 times more Vitamin B9, 4.7 times more Vitamin C, 3.3 times more Vitamin E and 508 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Boiled and Drained Rutabagas as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Rutabagas vs Broccoli:

• Raw Broccoli contains 2.6 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 6.6 times more Sodium and 3.4 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Rutabagas have 2.3 times more Sugars and 2.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber and 3 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 1 lb.
• Both Boiled and Drained Rutabagas as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.