Comparing Nutrients in 500 calories Boiled Rutabagas VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Canned Tomatoes with Green Chilies: 3333g

Boiled Rutabagas have 2 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Rutabagas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	5.7% 0.97g	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	93% 121g	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	NA	38g per day for Men 19-50 years
Protein	27.7% 15.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	30% 300mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	191% 4.4mg	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	98% 683mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	85% 3141g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Boiled Rutabagas vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Rutabagas have 1.2 times more Vitamin B1 and 1.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Rutabagas have insufficient amounts of Vitamin A
• Both Boiled and Drained Rutabagas as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas vs Canned Tomatoes with Green Chilies:

• 500 calories of Boiled Rutabagas have 1.5 times more Phosphorus than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Calcium, 6.2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 160.4 times more Sodium, 2.2 times more Zinc and 2.1 times more Water than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have 28.5 times more Omega 3 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.