Comparing Nutrients in 7 ounces Boiled Rutabagas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Rutabagas	Oranges	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	11% 7.84g	25.6% 18.6g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	9.92% 0.5mg	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	15% 59.5μg	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	41.5% 37.3mg	117% 106mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	9.92% 0.089mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Oranges:

• Boiled and Drained Rutabagas have 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Boiled and Drained Rutabagas as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Oranges:

• Boiled and Drained Rutabagas have 1.8 times more Iron, 3.9 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Selenium and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium and 1.6 times more Copper than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Rutabagas have 8.1 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Energy, 1.7 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fiber than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Raw Oranges have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Rutabagas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.