Comparing Nutrients in 1 pound Tomatoes VS Boiled Rutabagas

Macros Ratio

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

Macro Nutrients

	Tomatoes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	24% 31g	130g per day for Men 19-50 years
Sugars	16.5% 12g	24.7% 18g	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	8.57% 6.2g	9.63% 7g	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	% 5.67g	% 9.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.13% 4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	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	69% 62mg	95% 85.3mg	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	16.3% 2.45mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	19% 0.44mg	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	15.6% 109mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	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	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.2% 415g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Tomatoes vs Boiled Rutabagas:

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

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Rutabagas contain 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 Raw Ripe Red Tomatoes and Boiled and Drained Rutabagas have similar amounts of Fructose and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.