Nutrients in 300 calories of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Weight per 300 Calories

Boiled Rutabagas

1000g

Boiled and Drained Rutabagas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

84%

300 kcal ▼

Macro Nutrients

Boiled Rutabagas

Energy300 kcal

10.3%

Boiled and Drained Rutabagas have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.86%

Boiled and Drained Rutabagas have 1.8 g of Fat per 300 calories, which is 1.86% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.29 g

0.91%

Boiled and Drained Rutabagas have 0.29 g of Saturated Fat per 300 calories, which is 0.91% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.57 g

35.6%

Boiled and Drained Rutabagas have 0.57 g of Omega 3 per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.24%

Boiled and Drained Rutabagas have 0.38 g of Omega 6 per 300 calories, which is 2.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Rutabagas have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.4 g

52.6%

Boiled and Drained Rutabagas have 68.4 g of Carbohydrate per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39.5 g

54.5%

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

Boiled and Drained Rutabagas have 39.5 g of Sugars per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose15.4 g

21.2%

≤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]

Boiled and Drained Rutabagas have 15.4 g of Fructose per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose20.6 g

Boiled and Drained Rutabagas have 20.6 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.5 g

Boiled and Drained Rutabagas have 3.5 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber18 g

47.4%

Boiled and Drained Rutabagas have 18 g of Fiber per 300 calories, which is 47.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.3 g

16.6%

Boiled and Drained Rutabagas have 9.3 g of Protein per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Rutabagas

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Rutabagas have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.82 mg

68.3%

Thiamine

Boiled and Drained Rutabagas have 0.82 mg of Vitamin B1 per 300 calories, which is 68.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.5%

Riboflavin

Boiled and Drained Rutabagas have 0.41 mg of Vitamin B2 per 300 calories, which is 31.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.15 mg

44.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Rutabagas have 7.15 mg of Vitamin B3 per 300 calories, which is 44.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.55 mg

31%

Pantothenic acid

Boiled and Drained Rutabagas have 1.55 mg of Vitamin B5 per 300 calories, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.02 mg

78.5%

Pyridoxine

Boiled and Drained Rutabagas have 1.02 mg of Vitamin B6 per 300 calories, which is 78.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9150 μg

37.5%

Folates and Folic Acid

Boiled and Drained Rutabagas have 150 μg of Vitamin B9 per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Rutabagas have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C188 mg

209%

Ascorbic acid

Boiled and Drained Rutabagas have 188 mg of Vitamin C per 300 calories, which is 209% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Rutabagas have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.4 mg

16%

Tocopherols and Tocotrienols

Boiled and Drained Rutabagas have 2.4 mg of Vitamin E per 300 calories, which is 16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.67%

Phytomenadione or phylloquinone

Boiled and Drained Rutabagas have 2 μg of Vitamin K per 300 calories, which is 1.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas

Calcium180 mg

18%

Boiled and Drained Rutabagas have 180 mg of Calcium per 300 calories, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.2%

Boiled and Drained Rutabagas have 0.29 mg of Copper per 300 calories, which is 32.2% 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

Iron1.8 mg

22.5%

Boiled and Drained Rutabagas have 1.8 mg of Iron per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Boiled and Drained Rutabagas have 100 mg of Magnesium per 300 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.97 mg

42%

Boiled and Drained Rutabagas have 0.97 mg of Manganese per 300 calories, which is 42% 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

Phosphorus410 mg

58.6%

Boiled and Drained Rutabagas have 410 mg of Phosphorus per 300 calories, which is 58.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2160 mg

63.5%

Boiled and Drained Rutabagas have 2160 mg of Potassium per 300 calories, which is 63.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Boiled and Drained Rutabagas have 7 μg of Selenium per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Boiled and Drained Rutabagas have 50 mg of Sodium per 300 calories, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Boiled and Drained Rutabagas have 1.2 mg of Zinc per 300 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water915 g

24.7%

Boiled and Drained Rutabagas have 915.4 g of Water per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Rutabagas:

300 calories of Boiled 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.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Rutabagas:

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

Macronutrients in 300 calories of Boiled and Drained Rutabagas:

300 calories of Boiled Rutabagas is an excellent source of Omega 3, Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Boiled and Drained Rutabagas with:

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

Food Info

Nutrients in 300 calories of Boiled Rutabagas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Rutabagas with: