Comparing Nutrients in 500 calories Boiled Rutabagas with Salt VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Boiled Rutabagas with Salt: 1667g
• Canned Carrots with Liquids and Salt: 2174g

Boiled Rutabagas with Salt have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Rutabagas with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	89.8% 117g	130g per day for Men 19-50 years
Sugars	91% 66g	73.8% 53.5g	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	35.4% 25.7g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.83g	NA	g per day for Men 19-50 years
Fiber	79% 30g	103% 39g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	187% 2.43mg	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	62.5% 250μg	43.5% 174μg	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	348% 313mg	48.3% 43.5mg	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	26.7% 4mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	30% 300mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	249% 2.24mg	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	37.5% 3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	425% 9.8mg	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	98% 683mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	282% 4233mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	54.6% 2022g	3700g per day for Men 19-50 years

Boiled Rutabagas With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas with Salt or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Boiled Rutabagas with Salt vs Canned Carrots with Liquids and Salt:

• 500 calories of Boiled Rutabagas with Salt have 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 7.2 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B6, 4 times more Vitamin E and 63.9 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Rutabagas with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas with Salt vs Canned Carrots with Liquids and Salt:

• 500 calories of Boiled Rutabagas with Salt have 1.6 times more Phosphorus and 1.3 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.2 times more Calcium, 4.6 times more Copper, 3.8 times more Iron, 6.1 times more Manganese, 3.2 times more Zinc and 1.3 times more Water than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt contain similar levels of Magnesium, Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas with Salt have 5.5 times more Omega 3, 1.2 times more Sugars and 1.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Rutabagas with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.