Nutrients in 300 calories of Rutabagas

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

Weight per 300 Calories

Rutabagas

811g

Raw Rutabagas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

85%

300 kcal ▼

Macro Nutrients

Rutabagas

Energy300 kcal

10.3%

Raw 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

Fat1.3 g

1.34%

Raw Rutabagas have 1.2972972972973 g of Fat per 300 calories, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Raw Rutabagas have 0.21891891891892 g of Saturated Fat per 300 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

27%

Raw Rutabagas have 0.42972972972973 g of Omega 3 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.67%

Raw Rutabagas have 0.28378378378378 g of Omega 6 per 300 calories, which is 1.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate70 g

53.8%

Raw Rutabagas have 69.891891891892 g of Carbohydrate per 300 calories, which is 53.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars36 g

50%

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

Raw Rutabagas have 36.162162162162 g of Sugars per 300 calories, which is 50% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose13 g

18%

≤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 13.054054054054 g of Fructose per 300 calories, which is 18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose18.6 g

Raw Rutabagas have 18.648648648649 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose4.3 g

Raw Rutabagas have 4.2972972972973 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber18.6 g

49%

Raw Rutabagas have 18.648648648649 g of Fiber per 300 calories, which is 49% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.76 g

15.6%

Raw Rutabagas have 8.7567567567568 g of Protein per 300 calories, which is 15.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.73 mg

61%

Thiamine

Raw Rutabagas have 0.72972972972973 mg of Vitamin B1 per 300 calories, which is 61% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.32 mg

25%

Riboflavin

Raw Rutabagas have 0.32432432432432 mg of Vitamin B2 per 300 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B35.68 mg

35.5%

Niacin, nicotinic acid, niacinamide

Raw Rutabagas have 5.6756756756757 mg of Vitamin B3 per 300 calories, which is 35.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.3 mg

26%

Pantothenic acid

Raw Rutabagas have 1.2972972972973 mg of Vitamin B5 per 300 calories, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.81 mg

62.4%

Pyridoxine

Raw Rutabagas have 0.81081081081081 mg of Vitamin B6 per 300 calories, which is 62.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9170 μg

42.6%

Folates and Folic Acid

Raw Rutabagas have 170.27027027027 μg of Vitamin B9 per 300 calories, which is 42.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C203 mg

225%

Ascorbic acid

Raw Rutabagas have 202.7027027027 mg of Vitamin C per 300 calories, which is 225% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E2.43 mg

16.2%

Tocopherols and Tocotrienols

Raw Rutabagas have 2.4324324324324 mg of Vitamin E per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.43 μg

2.03%

Phytomenadione or phylloquinone

Raw Rutabagas have 2.4324324324324 μg of Vitamin K per 300 calories, which is 2.03% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas

Calcium349 mg

35%

Raw Rutabagas have 348.64864864865 mg of Calcium per 300 calories, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29%

Raw Rutabagas have 0.25945945945946 mg of Copper per 300 calories, which is 29% 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

Iron3.57 mg

44.6%

Raw Rutabagas have 3.5675675675676 mg of Iron per 300 calories, which is 44.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium162 mg

38.6%

Raw Rutabagas have 162.16216216216 mg of Magnesium per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Raw Rutabagas have 1.0621621621622 mg of Manganese per 300 calories, which is 46% 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

Phosphorus430 mg

61.4%

Raw Rutabagas have 429.72972972973 mg of Phosphorus per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2473 mg

72.7%

Raw Rutabagas have 2472.972972973 mg of Potassium per 300 calories, which is 72.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.68 μg

10.3%

Raw Rutabagas have 5.6756756756757 μg of Selenium per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium97 mg

6.5%

Raw Rutabagas have 97.297297297297 mg of Sodium per 300 calories, which is 6.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.95 mg

17.7%

Raw Rutabagas have 1.9459459459459 mg of Zinc per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water725 g

19.6%

Raw Rutabagas have 725.10810810811 g of Water per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Rutabagas:

300 calories 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.
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 Raw Rutabagas:

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

Macronutrients in 300 calories of Raw Rutabagas:

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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Rutabagas with: