Comparing Nutrients in 5 ounces Boiled Rutabagas with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Rutabagas with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	18% 13g	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	3% 2.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	5.56% 0.072mg	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	5.3% 21.3μg	6.02% 24μg	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	29.6% 26.6mg	71% 63.8mg	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	2.27% 0.34mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	6.14% 0.055mg	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	3.2% 0.26mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	1.48% 0.034mg	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	8.3% 58mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Rutabagas with Salt versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Rutabagas with Salt vs Florida Oranges:

• 5 ounces of Boiled Rutabagas with Salt have 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Florida Oranges provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• Both Boiled and Drained Rutabagas with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Rutabagas with Salt vs Florida Oranges:

• 5 ounces of Boiled Rutabagas with Salt have 2 times more Iron, 4 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium and more Sodium than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.4 times more Calcium and 1.3 times more Copper than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Florida Oranges contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled Rutabagas with Salt lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Boiled and Drained Rutabagas with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Rutabagas with Salt have 5.2 times more Omega 3 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.7 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Rutabagas with Salt.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.