Comparing Nutrients in 5 ounces Rutabagas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rutabagas	Oranges with Peel	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	17% 22g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	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	3.15% 2.3g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10% 0.13mg	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	7.44% 29.8μg	10.6% 42.5μg	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	39.4% 35.4mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.83% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	8.98% 0.081mg	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	7.8% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	NA	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	10.7% 75mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Rutabagas vs Oranges with Peel :

• 5 ounces of Rutabagas have 1.4 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Rutabagas.
• Both Rutabagas and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Raw Rutabagas as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Rutabagas vs Oranges with Peel :

• 5 ounces of Rutabagas have 1.4 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Calcium, 1.8 times more Copper and 1.8 times more Iron than Raw Rutabagas.
• Both Rutabagas and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Rutabagas as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rutabagas have 3.3 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2 times more Fiber than Raw Rutabagas.
• 5 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Rutabagas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.