Comparing Nutrients in 1 pound Boiled Rutabagas VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Rutabagas	Tomatoes	Recommended Dietary Allowance
Energy	4.7% 136kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	24.7% 18g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	22.5% 0.52mg	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	15.6% 109mg	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 429g	3700g per day for Men 19-50 years

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

• Boiled and Drained Rutabagas have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Rutabagas as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Rutabagas vs Tomatoes:

• Boiled and Drained Rutabagas have 1.8 times more Calcium, 1.7 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Rutabagas have 1.7 times more Energy, 19 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Rutabagas and Raw Ripe Red Tomatoes have similar amounts of Fructose and Protein per 1 lb.
• Both Boiled and Drained Rutabagas as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.