Comparing Nutrients in 300 calories Boiled Spinach with Salt VS Boiled Rutabagas with Salt

Weight per 300 calories

• Boiled Spinach with Salt: 1304g
• Boiled Rutabagas with Salt: 1000g

Boiled and Drained Rutabagas with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Spinach with Salt, which is low in comparison to other foods. Boiled Spinach with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Spinach 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	3.5% 3.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37.6% 49g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	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	82.4% 31.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	69% 38.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	759% 6835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	476% 1904μg	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	142% 128mg	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	181% 27mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	177% 1774mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	32.2% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	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	104% 730mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	266% 3991mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	32% 1190g	24.7% 915g	3700g per day for Men 19-50 years

Boiled Spinach With Salt VS Boiled Rutabagas With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Spinach with Salt have more Vitamin A, 1.5 times more Vitamin B1, 7.5 times more Vitamin B2, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 12.7 times more Vitamin B9, 11.3 times more Vitamin E and 3219.1 times more Vitamin K than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 1.5 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Rutabagas with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Spinach with Salt have 9.9 times more Calcium, 7.8 times more Copper, 25.9 times more Iron, 11.3 times more Magnesium, 12.6 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Potassium, 2.8 times more Selenium, 1.6 times more Sodium, 8.3 times more Zinc and 1.3 times more Water than Boiled Rutabagas with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach with Salt have 2.1 times more Omega 3, 1.7 times more Fiber and 4.2 times more Protein than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 1.4 times more Carbohydrate and 7 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Rutabagas with Salt offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Omega 6 in 300 calories.