Comparing Nutrients in 7 ounces Boiled Rutabagas with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.27% 0.046g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	0.9% 0.65g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	12.2% 0.16mg	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	28.8% 115μg	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	29.8% 26.8mg	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	3.18% 0.48mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	25.6% 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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	42.5% 0.98mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas with Salt VS Canned Spinach with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Rutabagas with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Rutabagas with Salt have 4.6 times more Vitamin B1, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain more Vitamin A, 2.6 times more Vitamin B2, 3.9 times more Vitamin B9, 6.7 times more Vitamin E and 1904 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
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Rutabagas with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Rutabagas with Salt have 1.3 times more Phosphorus and 3.4 times more Sodium than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 4.6 times more Calcium, 4 times more Copper, 8.8 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 1.7 times more Selenium and 3.5 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Spinach with Liquids contain similar levels of 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 2.3 times more Carbohydrate and 12 times more Sugars than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 2.1 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Canned Spinach with Liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Rutabagas with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.