Comparing Nutrients in 7 ounces Boiled Rutabagas with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Rutabagas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	11% 7.84g	3.7% 2.68g	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	4.2% 3.06g	2.27% 1.65g	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	% 4.1g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	20% 0.26mg	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	33.2% 133μg	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	41.5% 37.3mg	124% 112mg	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	3.18% 0.48mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	8.38% 0.075mg	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	4.47% 0.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	25.4% 0.58mg	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	11.6% 81.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Rutabagas with Salt versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Rutabagas with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Rutabagas with Salt have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 3 times more Vitamin C, 5.1 times more Vitamin E and 405.5 times more Vitamin K than Boiled and Drained Rutabagas with Salt.
• 7 ounces of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Rutabagas with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Boiled Rutabagas with Salt have 10.6 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium, 1.3 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 4 times more Selenium and 4 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Frozen Chopped Broccoli contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Rutabagas with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas with Salt have 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Boiled and Drained Rutabagas with Salt.
• 7 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Rutabagas with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.