Comparing Nutrients in 100 grams Rutabagas VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.63% 8.6g	5.26% 6.84g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	5.45% 3.95g	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	2.22% 1.6g	2.12% 1.54g	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	% 2.3g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0.35g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	7.85% 0.1mg	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	5.25% 21μg	3.75% 15μg	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	27.8% 25mg	21% 19mg	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	2% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	3.22% 0.029mg	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	5.5% 0.44mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	4.2% 0.097mg	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	7.57% 53mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	6.35% 216mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rutabagas vs Boiled Rutabagas:

• Raw Rutabagas have 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Rutabagas vs Boiled Rutabagas:

• Raw Rutabagas have 2.4 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Copper, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Rutabagas have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Rutabagas.
• Both Raw Rutabagas and Boiled and Drained Rutabagas have similar amounts of Omega 3, Sugars, Fructose and Protein per 100 g.
• Both Raw Rutabagas as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.