Comparing Nutrients in 5 ounces Almonds VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rutabagas	11%	4%	85%

Macro Nutrients

	Almonds	Rutabagas	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.7% 6.32g	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	0.22% 0.16g	3.15% 2.3g	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	% 0.24g	% 3.26g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.75g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	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	0% 0mg	39.4% 35.4mg	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	242% 36.3mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rutabagas	Recommended Dietary Allowance
Calcium	38% 381mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.04% 0.045mg	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	65.7% 5.26mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	8.07% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	12.7% 432mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Rutabagas:

• Almonds have 2.3 times more Vitamin B1, 28.5 times more Vitamin B2, 5.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 85.4 times more Vitamin E than Raw Rutabagas.
• While Raw Rutabagas contain more Vitamin C than Almonds.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Rutabagas:

• Almonds have 6.3 times more Calcium, 32.2 times more Copper, 8.4 times more Iron, 13.5 times more Magnesium, 16.6 times more Manganese, 9.1 times more Phosphorus, 2.4 times more Potassium, 5.9 times more Selenium and 13 times more Zinc than Raw Rutabagas.
• While Raw Rutabagas contain 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 15.6 times more Energy, 312.1 times more Fat, 140.8 times more Saturated Fat, 352.1 times more Omega 6, 2.5 times more Carbohydrate, 5.4 times more Fiber and 19.6 times more Protein than Raw Rutabagas.
• While Raw Rutabagas contain 17.7 times more Omega 3 and 14.6 times more Fructose than Almonds.
• Both Almonds and Raw Rutabagas have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Raw Rutabagas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.