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Nutrients in 1 pound of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Macros Ratio

Protein Fat Carbs
11%
5%
84%
1 lb ▼

Macro Nutrients

Boiled Rutabagas
Energy136 kcal
4.7%
Boiled and Drained Rutabagas have 136.0776 kcal of Energy per 1 pound, which is 4.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.82 g
0.84%
Boiled and Drained Rutabagas have 0.8164656 g of Fat per 1 pound, which is 0.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.41%
Boiled and Drained Rutabagas have 0.13154168 g of Saturated Fat per 1 pound, which is 0.41% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16%
Boiled and Drained Rutabagas have 0.25854744 g of Omega 3 per 1 pound, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1%
Boiled and Drained Rutabagas have 0.17236496 g of Omega 6 per 1 pound, which is 1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Rutabagas have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate31 g
24%
Boiled and Drained Rutabagas have 31.0256928 g of Carbohydrate per 1 pound, which is 24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars18 g
24.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Rutabagas have 17.916884 g of Sugars per 1 pound, which is 24.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose7 g
9.63%
≤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]
Boiled and Drained Rutabagas have 6.9853168 g of Fructose per 1 pound, which is 9.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose9.34 g
%
Boiled and Drained Rutabagas have 9.3439952 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.6 g
%
Boiled and Drained Rutabagas have 1.587572 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.16 g
21.5%
Boiled and Drained Rutabagas have 8.164656 g of Fiber per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.2 g
7.53%
Boiled and Drained Rutabagas have 4.2184056 g of Protein per 1 pound, which is 7.53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Rutabagas
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled and Drained Rutabagas have 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg
31%
Thiamine
Boiled and Drained Rutabagas have 0.37194544 mg of Vitamin B1 per 1 pound, which is 31% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg
14.3%
Riboflavin
Boiled and Drained Rutabagas have 0.18597272 mg of Vitamin B2 per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.24 mg
20.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Rutabagas have 3.2431828 mg of Vitamin B3 per 1 pound, which is 20.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.7 mg
14%
Pantothenic acid
Boiled and Drained Rutabagas have 0.7030676 mg of Vitamin B5 per 1 pound, which is 14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg
35.6%
Pyridoxine
Boiled and Drained Rutabagas have 0.46266384 mg of Vitamin B6 per 1 pound, which is 35.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B968 μg
17%
Folates and Folic Acid
Boiled and Drained Rutabagas have 68.0388 μg of Vitamin B9 per 1 pound, which is 17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Rutabagas have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C85.3 mg
95%
Ascorbic acid
Boiled and Drained Rutabagas have 85.275296 mg of Vitamin C per 1 pound, which is 95% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Rutabagas have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg
7.26%
Tocopherols and Tocotrienols
Boiled and Drained Rutabagas have 1.0886208 mg of Vitamin E per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.91 μg
0.76%
Phytomenadione or phylloquinone
Boiled and Drained Rutabagas have 0.907184 μg of Vitamin K per 1 pound, which is 0.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas
Calcium81.6 mg
8.16%
Boiled and Drained Rutabagas have 81.64656 mg of Calcium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14.6%
Boiled and Drained Rutabagas have 0.13154168 mg of Copper per 1 pound, which is 14.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.82 mg
10.2%
Boiled and Drained Rutabagas have 0.8164656 mg of Iron per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium45.4 mg
10.8%
Boiled and Drained Rutabagas have 45.3592 mg of Magnesium per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.44 mg
19%
Boiled and Drained Rutabagas have 0.43998424 mg of Manganese per 1 pound, which is 19% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus186 mg
26.6%
Boiled and Drained Rutabagas have 185.97272 mg of Phosphorus per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium980 mg
29%
Boiled and Drained Rutabagas have 979.75872 mg of Potassium per 1 pound, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.18 μg
5.77%
Boiled and Drained Rutabagas have 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium22.7 mg
1.5%
Boiled and Drained Rutabagas have 22.6796 mg of Sodium per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.54 mg
4.95%
Boiled and Drained Rutabagas have 0.5443104 mg of Zinc per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water415 g
11.2%
Boiled and Drained Rutabagas have 415.2181168 g of Water per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Rutabagas:
Minerals in 1 pound of Boiled and Drained Rutabagas:
Macronutrients in 1 pound of Boiled and Drained Rutabagas:



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