Comparing Nutrients in 300 calories Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt

Weight per 300 calories

• Boiled Rutabagas with Salt: 1000g
• Boiled Green Soybeans with Salt: 213g

Boiled and Drained Green Soybeans with Salt have 4.7 times more energy per unit of mass than Boiled and Drained Rutabagas with Salt, which is average in comparison to other foods. Boiled Rutabagas with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	33.3% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	18% 23.5g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	9.8% 0.13mg	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	37.5% 150μg	59% 236μg	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	209% 188mg	40% 36mg	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% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	27.7% 0.25mg	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	22.5% 1.8mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	46.4% 1.07mg	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	58.6% 410mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.94% 146g	3700g per day for Men 19-50 years

Boiled Rutabagas With Salt VS Boiled Green Soybeans With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 300 calories of Boiled Rutabagas with Salt have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 5.7 times more Vitamin B5, 8 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled Green Soybeans with Salt.
• While 300 kcal of Boiled and Drained Green Soybeans with Salt contain 1.6 times more Vitamin B9 than Boiled and Drained Rutabagas with Salt.
• 300 calories of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 300 calories of Boiled Rutabagas with Salt have 1.2 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Selenium, 4.8 times more Sodium and 6.3 times more Water than Boiled Green Soybeans with Salt.
• While 300 kcal of Boiled and Drained Green Soybeans with Salt contain 1.7 times more Calcium, 3 times more Iron, 1.3 times more Magnesium and 1.6 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Boiled Green Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Rutabagas with Salt have 2.9 times more Carbohydrate and 2 times more Fiber than Boiled Green Soybeans with Salt.
• While 300 kcal of Boiled and Drained Green Soybeans with Salt contain 7.6 times more Fat, 1.3 times more Omega 3, 14.9 times more Omega 6 and 2.8 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Rutabagas with Salt provide inadequate amounts of Omega 6