Comparing Nutrients in 500 calories Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt

Weight per 500 calories

• Boiled Rutabagas with Salt: 1667g
• Boiled Green Soybeans with Salt: 355g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	8.2% 2.62g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	78.5% 1.26g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	55.4% 9.42g	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	30% 39g	130g per day for Men 19-50 years
Sugars	91% 66g	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	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	39% 15g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	78.2% 43.8g	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	3.15% 28.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	9.08% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	16.4% 0.21mg	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	98% 394μg	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	67% 60.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	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	30% 300mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	46% 0.41mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	77.4% 1.8mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	56.2% 1911mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	9.03% 4.96μg	55μg per day for Men 19-50 years
Sodium	282% 4233mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	6.57% 243g	3700g per day for Men 19-50 years

Boiled Rutabagas With Salt VS Boiled Green Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas with Salt or Boiled Green Soybeans with Salt?

Lets compare vitamin content per 500 calories of Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 500 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 500 kcal of Boiled and Drained Green Soybeans with Salt contain 1.6 times more Vitamin B9 than Boiled and Drained Rutabagas with Salt.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 500 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 500 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 500 calories.
• 500 calories of Boiled Green Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas with Salt have 2.9 times more Carbohydrate and 2 times more Fiber than Boiled Green Soybeans with Salt.
• While 500 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 500 calories.
• 500 calories of Boiled Rutabagas with Salt provide inadequate amounts of Omega 6