Nutrients in 1 kilogram of Rutabagas

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

Macros Ratio

Protein Fat Carbs

11%

85%

1 kg ▼

Macro Nutrients

Rutabagas

Energy370 kcal

12.8%

Raw Rutabagas have 370 kcal of Energy per 1 kilogram, which is 12.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.6 g

1.65%

Raw Rutabagas have 1.6 g of Fat per 1 kilogram, which is 1.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Raw Rutabagas have 0.27 g of Saturated Fat per 1 kilogram, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33%

Raw Rutabagas have 0.53 g of Omega 3 per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.06%

Raw Rutabagas have 0.35 g of Omega 6 per 1 kilogram, which is 2.06% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Rutabagas have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86.2 g

66.3%

Raw Rutabagas have 86.2 g of Carbohydrate per 1 kilogram, which is 66.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars44.6 g

61.5%

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

Raw Rutabagas have 44.6 g of Sugars per 1 kilogram, which is 61.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose16 g

22.2%

≤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 16.1 g of Fructose per 1 kilogram, which is 22.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose23 g

Raw Rutabagas have 23 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.3 g

Raw Rutabagas have 5.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber23 g

60.5%

Raw Rutabagas have 23 g of Fiber per 1 kilogram, which is 60.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.3%

Raw Rutabagas have 10.8 g of Protein per 1 kilogram, which is 19.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rutabagas

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Rutabagas have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Raw Rutabagas have 0.9 mg of Vitamin B1 per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Raw Rutabagas have 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37 mg

43.8%

Niacin, nicotinic acid, niacinamide

Raw Rutabagas have 7 mg of Vitamin B3 per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Raw Rutabagas have 1.6 mg of Vitamin B5 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77%

Pyridoxine

Raw Rutabagas have 1 mg of Vitamin B6 per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9210 μg

52.5%

Folates and Folic Acid

Raw Rutabagas have 210 μg of Vitamin B9 per 1 kilogram, which is 52.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C250 mg

278%

Ascorbic acid

Raw Rutabagas have 250 mg of Vitamin C per 1 kilogram, which is 278% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3 mg

20%

Tocopherols and Tocotrienols

Raw Rutabagas have 3 mg of Vitamin E per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Raw Rutabagas have 3 μg of Vitamin K per 1 kilogram, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas

Calcium430 mg

43%

Raw Rutabagas have 430 mg of Calcium per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.6%

Raw Rutabagas have 0.32 mg of Copper per 1 kilogram, which is 35.6% 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

Iron4.4 mg

55%

Raw Rutabagas have 4.4 mg of Iron per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium200 mg

47.6%

Raw Rutabagas have 200 mg of Magnesium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

57%

Raw Rutabagas have 1.31 mg of Manganese per 1 kilogram, which is 57% 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

Phosphorus530 mg

75.7%

Raw Rutabagas have 530 mg of Phosphorus per 1 kilogram, which is 75.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3050 mg

89.7%

Raw Rutabagas have 3050 mg of Potassium per 1 kilogram, which is 89.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Rutabagas have 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium120 mg

Raw Rutabagas have 120 mg of Sodium per 1 kilogram, which is 8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

22%

Raw Rutabagas have 2.4 mg of Zinc per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water894 g

24%

Raw Rutabagas have 894.3 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Rutabagas:

1 kilogram of Rutabagas has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin E.
This vegetable has some Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Rutabagas:

1 kilogram of Rutabagas has outstanding amounts of Potassium.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It also has a good amount of Selenium and Sodium.

Macronutrients in 1 kilogram of Raw Rutabagas:

1 kilogram of Rutabagas is an excellent source of Omega 3, Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Protein.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Rutabagas with:

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

Food Info

Nutrients in 1 kilogram of Rutabagas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Rutabagas with: