Comparing Nutrients in 7 ounces Boiled Rutabagas VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Rutabagas	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.16% 33.7kcal	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	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.26% 0.044g	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	5.4% 7g	130g per day for Men 19-50 years
Sugars	11% 7.84g	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	10.7% 0.14mg	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	9.92% 39.7μg	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	155% 139mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	5.87% 0.13mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	12.7% 431mg	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	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Tomato Juice with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Tomato Juice with Salt:

• 7 ounces of Boiled Rutabagas have 1.5 times more Vitamin B6 than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B9, 3.7 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Rutabagas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Rutabagas as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Tomato Juice with Salt:

• 7 ounces of Boiled Rutabagas have 1.4 times more Manganese and 2.2 times more Phosphorus than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.4 times more Copper, 2.2 times more Iron and 50.6 times more Sodium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Tomato Juice with Salt contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Boiled and Drained Rutabagas as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas have 11.4 times more Omega 3, 1.9 times more Carbohydrate, 1.5 times more Sugars and 4.5 times more Fiber than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Rutabagas as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.