Comparing Nutrients in 500 calories Boiled Rutabagas with Salt VS Boiled Spinach with Salt

Weight per 500 calories

• Boiled Rutabagas with Salt: 1667g
• Boiled Spinach with Salt: 2174g

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

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

Macros Ratio

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

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	2.17% 0.37g	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	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	91% 66g	13% 9.35g	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	137% 52g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	405% 5.26mg	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	793% 3174μg	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	237% 213mg	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	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20.5% 822μg	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	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	884% 20.3mg	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	174% 1217mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	282% 4233mg	443% 6652mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	53.6% 1983g	3700g per day for Men 19-50 years

Boiled Rutabagas With Salt VS Boiled Spinach With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Rutabagas with Salt have 1.5 times more Vitamin C than Boiled Spinach with Salt.
• While 500 kcal of Boiled and Drained Spinach with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 7.5 times more Vitamin B2, 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 and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Spinach with Salt provide similar amounts of Vitamin B3 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 Boiled and Drained Spinach 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 Boiled Spinach with Salt:

• 500 kcal of Boiled and Drained Spinach with Salt contain 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 and Drained Rutabagas with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas with Salt have 1.4 times more Carbohydrate and 7 times more Sugars than Boiled Spinach with Salt.
• While 500 kcal of Boiled and Drained Spinach with Salt contain 2.1 times more Omega 3, 1.7 times more Fiber and 4.2 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Spinach with Salt offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Spinach with Salt provide inadequate amounts of Omega 6 in 500 calories.