Nutrients in 500 calories of Rutabagas

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

Weight per 500 Calories

Rutabagas

1351g

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

Macros Ratio

Protein Fat Carbs

11%

85%

500 kcal ▼

Macro Nutrients

Rutabagas

Energy500 kcal

17.2%

Raw 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

Fat2.16 g

2.23%

Raw Rutabagas have 2.1621621621622 g of Fat per 500 calories, which is 2.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.36 g

1.14%

Raw Rutabagas have 0.36486486486486 g of Saturated Fat per 500 calories, which is 1.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.72 g

44.8%

Raw Rutabagas have 0.71621621621622 g of Omega 3 per 500 calories, which is 44.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.47 g

2.8%

Raw Rutabagas have 0.47297297297297 g of Omega 6 per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate116 g

89.6%

Raw Rutabagas have 116.48648648649 g of Carbohydrate per 500 calories, which is 89.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars60.3 g

83%

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

Raw Rutabagas have 60.27027027027 g of Sugars per 500 calories, which is 83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose21.8 g

30%

≤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 21.756756756757 g of Fructose per 500 calories, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose31 g

Raw Rutabagas have 31.081081081081 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.16 g

Raw Rutabagas have 7.1621621621622 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber31 g

81.8%

Raw Rutabagas have 31.081081081081 g of Fiber per 500 calories, which is 81.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.6 g

26%

Raw Rutabagas have 14.594594594595 g of Protein per 500 calories, which is 26% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.2 mg

101%

Thiamine

Raw Rutabagas have 1.2162162162162 mg of Vitamin B1 per 500 calories, which is 101% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.54 mg

41.6%

Riboflavin

Raw Rutabagas have 0.54054054054054 mg of Vitamin B2 per 500 calories, which is 41.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.46 mg

59%

Niacin, nicotinic acid, niacinamide

Raw Rutabagas have 9.4594594594595 mg of Vitamin B3 per 500 calories, which is 59% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.16 mg

43.2%

Pantothenic acid

Raw Rutabagas have 2.1621621621622 mg of Vitamin B5 per 500 calories, which is 43.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.35 mg

104%

Pyridoxine

Raw Rutabagas have 1.3513513513514 mg of Vitamin B6 per 500 calories, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9284 μg

71%

Folates and Folic Acid

Raw Rutabagas have 283.78378378378 μg of Vitamin B9 per 500 calories, which is 71% 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 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 C338 mg

375%

Ascorbic acid

Raw Rutabagas have 337.83783783784 mg of Vitamin C per 500 calories, which is 375% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.05 mg

27%

Tocopherols and Tocotrienols

Raw Rutabagas have 4.0540540540541 mg of Vitamin E per 500 calories, which is 27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.05 μg

3.38%

Phytomenadione or phylloquinone

Raw Rutabagas have 4.0540540540541 μg of Vitamin K per 500 calories, which is 3.38% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas

Calcium581 mg

58%

Raw Rutabagas have 581.08108108108 mg of Calcium per 500 calories, which is 58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

48%

Raw Rutabagas have 0.43243243243243 mg of Copper per 500 calories, which is 48% 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

Iron5.95 mg

74.3%

Raw Rutabagas have 5.9459459459459 mg of Iron per 500 calories, which is 74.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium270 mg

64.4%

Raw Rutabagas have 270.27027027027 mg of Magnesium per 500 calories, which is 64.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.77 mg

77%

Raw Rutabagas have 1.7702702702703 mg of Manganese per 500 calories, which is 77% 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

Phosphorus716 mg

102%

Raw Rutabagas have 716.21621621622 mg of Phosphorus per 500 calories, which is 102% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4122 mg

121%

Raw Rutabagas have 4121.6216216216 mg of Potassium per 500 calories, which is 121% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.46 μg

17%

Raw Rutabagas have 9.4594594594595 μg of Selenium per 500 calories, which is 17% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium162 mg

11%

Raw Rutabagas have 162.16216216216 mg of Sodium per 500 calories, which is 11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.24 mg

29.5%

Raw Rutabagas have 3.2432432432432 mg of Zinc per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1209 g

32.7%

Raw Rutabagas have 1208.5135135135 g of Water per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Rutabagas:

500 calories of 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 Raw Rutabagas:

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

Macronutrients in 500 calories of Raw Rutabagas:

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

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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