Comparing Nutrients in 7 ounces Boiled Rutabagas VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Rutabagas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.42% 0.071g	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	33.4% 43.4g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	57.8% 0.52mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	22% 0.51mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	22% 750mg	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	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Rutabagas versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Boiled Royal Red Kidney Beans:

• 7 ounces of Boiled Rutabagas have 1.3 times more Vitamin B3 and 15.7 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 4.9 times more Vitamin B9 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Rutabagas as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Boiled Royal Red Kidney Beans:

• 7 ounces of Boiled Rutabagas have 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.4 times more Calcium, 9 times more Copper, 15.4 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 7.5 times more Zinc than Boiled and Drained Rutabagas.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 4.1 times more Energy, 3.2 times more Carbohydrate, 5.2 times more Fiber and 10.2 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Rutabagas provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Rutabagas as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.