Nutrients in 500 calories of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Weight per 500 Calories

Boiled Rutabagas

1667g

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

Macros Ratio

Protein Fat Carbs

11%

84%

500 kcal ▼

Macro Nutrients

Boiled Rutabagas

Energy500 kcal

17.2%

Boiled and Drained Rutabagas have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Boiled and Drained Rutabagas have 3 g of Fat per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.48 g

1.5%

Boiled and Drained Rutabagas have 0.48333333333333 g of Saturated Fat per 500 calories, which is 1.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.95 g

59.4%

Boiled and Drained Rutabagas have 0.95 g of Omega 3 per 500 calories, which is 59.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.63 g

3.73%

Boiled and Drained Rutabagas have 0.63333333333333 g of Omega 6 per 500 calories, which is 3.73% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

87.7%

Boiled and Drained Rutabagas have 114 g of Carbohydrate per 500 calories, which is 87.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars66 g

91%

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

Boiled and Drained Rutabagas have 65.833333333333 g of Sugars per 500 calories, which is 91% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose25.7 g

35.4%

≤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 25.666666666667 g of Fructose per 500 calories, which is 35.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose34.3 g

Boiled and Drained Rutabagas have 34.333333333333 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.83 g

Boiled and Drained Rutabagas have 5.8333333333333 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber30 g

79%

Boiled and Drained Rutabagas have 30 g of Fiber per 500 calories, which is 79% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.5 g

27.7%

Boiled and Drained Rutabagas have 15.5 g of Protein per 500 calories, which is 27.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.37 mg

114%

Thiamine

Boiled and Drained Rutabagas have 1.3666666666667 mg of Vitamin B1 per 500 calories, which is 114% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.68 mg

52.6%

Riboflavin

Boiled and Drained Rutabagas have 0.68333333333333 mg of Vitamin B2 per 500 calories, which is 52.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

74.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Rutabagas have 11.916666666667 mg of Vitamin B3 per 500 calories, which is 74.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

51.7%

Pantothenic acid

Boiled and Drained Rutabagas have 2.5833333333333 mg of Vitamin B5 per 500 calories, which is 51.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

131%

Pyridoxine

Boiled and Drained Rutabagas have 1.7 mg of Vitamin B6 per 500 calories, which is 131% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9250 μg

62.5%

Folates and Folic Acid

Boiled and Drained Rutabagas have 250 μg of Vitamin B9 per 500 calories, which is 62.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C313 mg

348%

Ascorbic acid

Boiled and Drained Rutabagas have 313.33333333333 mg of Vitamin C per 500 calories, which is 348% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4 mg

26.7%

Tocopherols and Tocotrienols

Boiled and Drained Rutabagas have 4 mg of Vitamin E per 500 calories, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.33 μg

2.78%

Phytomenadione or phylloquinone

Boiled and Drained Rutabagas have 3.3333333333333 μg of Vitamin K per 500 calories, which is 2.78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas

Calcium300 mg

30%

Boiled and Drained Rutabagas have 300 mg of Calcium per 500 calories, which is 30% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.7%

Boiled and Drained Rutabagas have 0.48333333333333 mg of Copper per 500 calories, which is 53.7% 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 mg

37.5%

Boiled and Drained Rutabagas have 3 mg of Iron per 500 calories, which is 37.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium167 mg

39.7%

Boiled and Drained Rutabagas have 166.66666666667 mg of Magnesium per 500 calories, which is 39.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

70.3%

Boiled and Drained Rutabagas have 1.6166666666667 mg of Manganese per 500 calories, which is 70.3% 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

Phosphorus683 mg

98%

Boiled and Drained Rutabagas have 683.33333333333 mg of Phosphorus per 500 calories, which is 98% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3600 mg

106%

Boiled and Drained Rutabagas have 3600 mg of Potassium per 500 calories, which is 106% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.7 μg

21.2%

Boiled and Drained Rutabagas have 11.666666666667 μg of Selenium per 500 calories, which is 21.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium83.3 mg

5.56%

Boiled and Drained Rutabagas have 83.333333333333 mg of Sodium per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Boiled and Drained Rutabagas have 2 mg of Zinc per 500 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1526 g

41.2%

Boiled and Drained Rutabagas have 1525.6666666667 g of Water per 500 calories, which is 41.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Rutabagas:

500 calories of Boiled Rutabagas has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Boiled and Drained Rutabagas:

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

Macronutrients in 500 calories of Boiled and Drained Rutabagas:

500 calories of Boiled Rutabagas has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Omega 3, Fructose, Fiber and Protein.
It also has some Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, 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 500 calories of Boiled Rutabagas

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Rutabagas with: