Comparing Nutrients in 300 calories Rutabagas VS Frozen Chopped Broccoli

Weight per 300 calories

• Rutabagas: 811g
• Frozen Chopped Broccoli: 1154g

Rutabagas have 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Rutabagas or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	42.4% 55g	130g per day for Men 19-50 years
Sugars	50% 36g	21.5% 15.6g	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	18% 13g	13.2% 9.58g	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	% 18.6g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	91% 34.6g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	115% 1.5mg	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	42.6% 170μg	193% 773μg	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	225% 203mg	723% 651mg	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% 2.43mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	48.7% 0.44mg	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	44.6% 3.57mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	38.6% 162mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	147% 3.4mg	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	61.4% 430mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	19.6% 725g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rutabagas vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 3.2 times more Vitamin C, 5.8 times more Vitamin E and 384.7 times more Vitamin K than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Raw Rutabagas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rutabagas vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium, 2.8 times more Sodium, 2.8 times more Zinc and 1.5 times more Water than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Rutabagas have 1.3 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Fat, 2.8 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Raw Rutabagas.
• Both Raw Rutabagas and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Raw Rutabagas as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.