Nutrients in 14 ounces of Rutabagas

Raw Rutabagas (Brassica napus var. napobrassica), also known as Swede.

Macros Ratio

Protein Fat Carbs

11%

85%

14 oz ▼

Macro Nutrients

Rutabagas

Energy147 kcal

5.06%

Raw Rutabagas have 146.85041 kcal of Energy per 14 ounces, which is 5.06% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.64 g

0.65%

Raw Rutabagas have 0.6350288 g of Fat per 14 ounces, which is 0.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Rutabagas have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Rutabagas have 0.21035329 g of Omega 3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.82%

Raw Rutabagas have 0.13891255 g of Omega 6 per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Rutabagas have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34.2 g

26.3%

Raw Rutabagas have 34.2121766 g of Carbohydrate per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.7 g

24.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Rutabagas have 17.7014278 g of Sugars per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.4 g

8.8%

≤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]

Raw Rutabagas have 6.3899773 g of Fructose per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.13 g

Raw Rutabagas have 9.128539 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.1 g

Raw Rutabagas have 2.1035329 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.13 g

24%

Raw Rutabagas have 9.128539 g of Fiber per 14 ounces, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.3 g

7.65%

Raw Rutabagas have 4.2864444 g of Protein per 14 ounces, which is 7.65% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Rutabagas

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Rutabagas have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.36 mg

29.8%

Thiamine

Raw Rutabagas have 0.3572037 mg of Vitamin B1 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.16 mg

12.2%

Riboflavin

Raw Rutabagas have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.78 mg

17.4%

Niacin, nicotinic acid, niacinamide

Raw Rutabagas have 2.778251 mg of Vitamin B3 per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.64 mg

12.7%

Pantothenic acid

Raw Rutabagas have 0.6350288 mg of Vitamin B5 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.4 mg

30.5%

Pyridoxine

Raw Rutabagas have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B983.3 μg

21%

Folates and Folic Acid

Raw Rutabagas have 83.34753 μg of Vitamin B9 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Rutabagas have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C99 mg

110%

Ascorbic acid

Raw Rutabagas have 99.22325 mg of Vitamin C per 14 ounces, which is 110% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Rutabagas have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.2 mg

7.94%

Tocopherols and Tocotrienols

Raw Rutabagas have 1.190679 mg of Vitamin E per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.2 μg

0.99%

Phytomenadione or phylloquinone

Raw Rutabagas have 1.190679 μg of Vitamin K per 14 ounces, which is 0.99% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas

Calcium171 mg

17%

Raw Rutabagas have 170.66399 mg of Calcium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14%

Raw Rutabagas have 0.12700576 mg of Copper per 14 ounces, which is 14% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.75 mg

22%

Raw Rutabagas have 1.7463292 mg of Iron per 14 ounces, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Raw Rutabagas have 79.3786 mg of Magnesium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.6%

Raw Rutabagas have 0.51992983 mg of Manganese per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus210 mg

30%

Raw Rutabagas have 210.35329 mg of Phosphorus per 14 ounces, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1211 mg

35.6%

Raw Rutabagas have 1210.52365 mg of Potassium per 14 ounces, which is 35.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Rutabagas have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium47.6 mg

3.18%

Raw Rutabagas have 47.62716 mg of Sodium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.95 mg

8.66%

Raw Rutabagas have 0.9525432 mg of Zinc per 14 ounces, which is 8.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water355 g

9.6%

Raw Rutabagas have 354.9414099 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Rutabagas:

14 ounces of Rutabagas has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
While 14 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Rutabagas:

14 ounces of Rutabagas is an excellent source of Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Copper, Magnesium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Rutabagas:

14 ounces of Rutabagas is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 3, Fructose and Protein.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Rutabagas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Rutabagas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Rutabagas with: