Comparing Nutrients in 1 pound Rutabagas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Energy	5.8% 168kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	41.5% 54g	130g per day for Men 19-50 years
Sugars	28% 20.2g	NA	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	10% 7.3g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	22% 0.29mg	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	24% 95μg	44.2% 177μg	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	126% 113mg	244% 220mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Valencia Oranges	Recommended Dietary Allowance
Calcium	19.5% 195mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	18.6% 0.17mg	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	25% 2mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	4.54% 0.1mg	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	34.3% 240mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 406g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rutabagas vs Valencia Oranges:

• Raw Rutabagas have 2.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Rutabagas.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Rutabagas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rutabagas vs Valencia Oranges:

• Raw Rutabagas have 4.9 times more Iron, 2 times more Magnesium, 5.7 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Calcium, Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rutabagas have 3.3 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Rutabagas.
• Both Raw Rutabagas and Raw Valencia Oranges have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Rutabagas as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.