Comparing Nutrients in 7 ounces Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	31% 5.27g	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	17% 22g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	9.16% 0.12mg	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	55% 220μg	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	37.5% 33.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	25.8% 0.23mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	43.3% 1mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Boiled Green Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 7 ounces of Boiled Rutabagas with Salt have 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 7.4 times more Vitamin B9 than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin C per seven ounces.
• Both Boiled and Drained Rutabagas with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas with Salt vs Boiled Green Soybeans with Salt:

• 7 ounces of Boiled Rutabagas with Salt have 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 7 oz of Boiled and Drained Green Soybeans with Salt contain 8.1 times more Calcium, 4 times more Copper, 13.9 times more Iron, 6 times more Magnesium, 5.2 times more Manganese, 3.9 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 7.6 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Green Soybeans with Salt contain similar levels of Sodium 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 oz of Boiled and Drained Green Soybeans with Salt contain 4.7 times more Energy, 35.6 times more Fat, 25.5 times more Saturated Fat, 6.2 times more Omega 3, 69.9 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 13.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• 7 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Energy, Omega 6 and Protein