Comparing Nutrients in 500 calories Rutabagas VS Boiled Rutabagas

Weight per 500 calories

• Rutabagas: 1351g
• Boiled Rutabagas: 1667g

Rutabagas have 1.2 times more energy per 100g than Boiled Rutabagas. It has low energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

Which food has more nutrients per 500 calories - Rutabagas or Boiled Rutabagas?

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	44.8% 0.72g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.6% 116g	87.7% 114g	130g per day for Men 19-50 years
Sugars	83% 60.3g	91% 66g	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	30% 21.8g	35.4% 25.7g	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	% 31g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 7.16g	% 5.83g	g per day for Men 19-50 years
Fiber	81.8% 31g	79% 30g	38g per day for Men 19-50 years
Protein	26% 14.6g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	131% 1.7mg	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	71% 284μg	62.5% 250μg	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	375% 338mg	348% 313mg	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	27% 4.05mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.38% 4.05μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	58% 581mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	53.7% 0.48mg	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	74.3% 5.95mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	64.4% 270mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	70.3% 1.6mg	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	102% 716mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	121% 4122mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	17% 9.46μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	18% 2mg	11mg per day for Men 19-50 years
Water	32.7% 1209g	41.2% 1526g	3700g per day for Men 19-50 years

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

• Boiled and Drained Rutabagas contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rutabagas vs Boiled Rutabagas:

• Raw Rutabagas have 1.9 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 1.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 1.3 times more Water than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Copper, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Rutabagas contain 1.3 times more Omega 3 than Raw Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 500 kcal.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.