Comparing Nutrients in 5 ounces Boiled Rutabagas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Rutabagas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.028g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Rutabagas versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Rutabagas vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Rutabagas have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5, 6 times more Vitamin B6, 3 times more Vitamin B9 and 2.4 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Vitamin E and 12 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Rutabagas have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled and Drained Rutabagas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Rutabagas vs Stewed Canned Tomatoes:

• 5 ounces of Boiled Rutabagas have 1.6 times more Manganese and 2.1 times more Phosphorus than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Calcium, 3.9 times more Copper, 7.4 times more Iron and 44.2 times more Sodium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Stewed Canned Tomatoes contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Boiled and Drained Rutabagas as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Rutabagas have 19 times more Omega 3 and 1.8 times more Fiber than Stewed Canned Tomatoes.
• Both Boiled Rutabagas and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate, Sugars and Fructose per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.