Nutrients in 5 ounces of Rutabagas

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

Macros Ratio

Protein Fat Carbs

11%

85%

5 oz ▼

Macro Nutrients

Rutabagas

Energy52.4 kcal

1.8%

Raw Rutabagas have 52.446575 kcal of Energy per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.23 g

0.23%

Raw Rutabagas have 0.226796 g of Fat per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Rutabagas have 0.038271825 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.075 g

4.7%

Raw Rutabagas have 0.075126175 g of Omega 3 per 5 ounces, which is 4.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.05 g

0.29%

Raw Rutabagas have 0.049611625 g of Omega 6 per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Rutabagas have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.2 g

9.4%

Raw Rutabagas have 12.2186345 g of Carbohydrate per 5 ounces, which is 9.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.32 g

8.7%

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

Raw Rutabagas have 6.3219385 g of Sugars per 5 ounces, which is 8.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.3 g

3.15%

≤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 2.28213475 g of Fructose per 5 ounces, which is 3.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.26 g

Raw Rutabagas have 3.2601925 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.75 g

Raw Rutabagas have 0.75126175 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.26 g

8.58%

Raw Rutabagas have 3.2601925 g of Fiber per 5 ounces, which is 8.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.53 g

2.73%

Raw Rutabagas have 1.530873 g of Protein per 5 ounces, which is 2.73% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

10.6%

Thiamine

Raw Rutabagas have 0.12757275 mg of Vitamin B1 per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg

4.36%

Riboflavin

Raw Rutabagas have 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.99 mg

6.2%

Niacin, nicotinic acid, niacinamide

Raw Rutabagas have 0.9922325 mg of Vitamin B3 per 5 ounces, which is 6.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg

4.54%

Pantothenic acid

Raw Rutabagas have 0.226796 mg of Vitamin B5 per 5 ounces, which is 4.54% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Raw Rutabagas have 0.1417475 mg of Vitamin B6 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Raw Rutabagas have 29.766975 μg of Vitamin B9 per 5 ounces, which is 7.44% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C35.4 mg

39.4%

Ascorbic acid

Raw Rutabagas have 35.436875 mg of Vitamin C per 5 ounces, which is 39.4% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.43 mg

2.83%

Tocopherols and Tocotrienols

Raw Rutabagas have 0.4252425 mg of Vitamin E per 5 ounces, which is 2.83% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.43 μg

0.35%

Phytomenadione or phylloquinone

Raw Rutabagas have 0.4252425 μg of Vitamin K per 5 ounces, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas

Calcium61 mg

6.1%

Raw Rutabagas have 60.951425 mg of Calcium per 5 ounces, which is 6.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.045 mg

5.04%

Raw Rutabagas have 0.0453592 mg of Copper per 5 ounces, which is 5.04% 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

Iron0.62 mg

7.8%

Raw Rutabagas have 0.623689 mg of Iron per 5 ounces, which is 7.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium28.3 mg

6.75%

Raw Rutabagas have 28.3495 mg of Magnesium per 5 ounces, which is 6.75% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.19 mg

8.07%

Raw Rutabagas have 0.185689225 mg of Manganese per 5 ounces, which is 8.07% 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

Phosphorus75 mg

10.7%

Raw Rutabagas have 75.126175 mg of Phosphorus per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium432 mg

12.7%

Raw Rutabagas have 432.329875 mg of Potassium per 5 ounces, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Rutabagas have 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.13%

Raw Rutabagas have 17.0097 mg of Sodium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.34 mg

3.1%

Raw Rutabagas have 0.340194 mg of Zinc per 5 ounces, which is 3.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water127 g

3.43%

Raw Rutabagas have 126.76478925 g of Water per 5 ounces, which is 3.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Rutabagas:

5 ounces of Rutabagas is an excellent source of Vitamin C.
It has a good amount of Vitamin B1, Vitamin B6 and Vitamin B9.
It also has some Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 5 ounces of Raw Rutabagas:

5 ounces of Rutabagas has a good amount of Iron, Manganese, Phosphorus and Potassium.
It has some Calcium, Copper, Magnesium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 5 ounces of Raw Rutabagas:

5 ounces of Rutabagas has a good amount of Carbohydrate, Sugars and Fiber.
It has some Omega 3, Fructose and Protein.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Rutabagas with:

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

Food Info

Nutrients in 5 ounces of Rutabagas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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