Comparing Nutrients in 300 calories Boiled Flowers Pumpkin with Salt VS Boiled Rutabagas with Salt

Weight per 300 calories

• Boiled Flowers Pumpkin with Salt: 2000g
• Boiled Rutabagas with Salt: 1000g

Boiled and Drained Rutabagas with Salt have 2 times more energy per unit of mass than Boiled and Drained Flowers Pumpkin with Salt, which is low in comparison to other foods. Boiled Flowers Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Flowers Pumpkin with Salt or Boiled Rutabagas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	66.2% 48g	54.5% 39.5g	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	NA	21.2% 15.4g	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	NA	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	39% 22g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	193% 1740μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	78.5% 1.02mg	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	205% 820μg	37.5% 150μg	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	111% 100mg	209% 188mg	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	5.33% 0.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	74% 740mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	32.2% 0.29mg	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	220% 17.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	42% 0.97mg	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	97% 680mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	24.7% 915g	3700g per day for Men 19-50 years

Boiled Flowers Pumpkin With Salt VS Boiled Rutabagas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Flowers Pumpkin with Salt or Boiled Rutabagas with Salt?

Lets compare vitamin content per 300 calories of Boiled Flowers Pumpkin with Salt vs Boiled Rutabagas with Salt:

• 300 calories of Boiled Flowers Pumpkin with Salt have more Vitamin A, 1.6 times more Vitamin B2 and 5.5 times more Vitamin B9 than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 2.3 times more Vitamin B1, 1.9 times more Vitamin C and 3 times more Vitamin E than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Rutabagas with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin E
• 300 calories of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Boiled Flowers Pumpkin with Salt vs Boiled Rutabagas with Salt:

• 300 calories of Boiled Flowers Pumpkin with Salt have 4.1 times more Calcium, 6.9 times more Copper, 9.8 times more Iron, 5 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Selenium, 1.9 times more Sodium, 1.7 times more Zinc and 2.1 times more Water than Boiled Rutabagas with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Rutabagas with Salt contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Flowers Pumpkin with Salt have 1.2 times more Sugars and 2.3 times more Protein than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 14.3 times more Omega 3 than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Rutabagas with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Omega 6 in 300 calories.