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Nutrients in 7 ounces of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Macros Ratio

Protein Fat Carbs
11%
5%
84%
7 oz ▼

Macro Nutrients

Boiled Rutabagas
Energy59.5 kcal
2.05%
Boiled and Drained Rutabagas have 59.53395 kcal of Energy per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.36 g
0.37%
Boiled and Drained Rutabagas have 0.3572037 g of Fat per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.058 g
0.18%
Boiled and Drained Rutabagas have 0.057549485 g of Saturated Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
7.07%
Boiled and Drained Rutabagas have 0.113114505 g of Omega 3 per 7 ounces, which is 7.07% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.075 g
0.44%
Boiled and Drained Rutabagas have 0.07540967 g of Omega 6 per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Rutabagas have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.6 g
10.4%
Boiled and Drained Rutabagas have 13.5737406 g of Carbohydrate per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.84 g
11%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Rutabagas have 7.83863675 g of Sugars per 7 ounces, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.06 g
4.2%
≤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 3.0560761 g of Fructose per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.1 g
%
Boiled and Drained Rutabagas have 4.0879979 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.69 g
%
Boiled and Drained Rutabagas have 0.69456275 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.57 g
9.4%
Boiled and Drained Rutabagas have 3.572037 g of Fiber per 7 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.85 g
3.3%
Boiled and Drained Rutabagas have 1.84555245 g of Protein per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Rutabagas
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled and Drained Rutabagas have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.6%
Thiamine
Boiled and Drained Rutabagas have 0.16272613 mg of Vitamin B1 per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg
6.26%
Riboflavin
Boiled and Drained Rutabagas have 0.081363065 mg of Vitamin B2 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.87%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Rutabagas have 1.418892475 mg of Vitamin B3 per 7 ounces, which is 8.87% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg
6.15%
Pantothenic acid
Boiled and Drained Rutabagas have 0.307592075 mg of Vitamin B5 per 7 ounces, which is 6.15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.6%
Pyridoxine
Boiled and Drained Rutabagas have 0.20241543 mg of Vitamin B6 per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B929.8 μg
7.44%
Folates and Folic Acid
Boiled and Drained Rutabagas have 29.766975 μg of Vitamin B9 per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Rutabagas have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37.3 mg
41.5%
Ascorbic acid
Boiled and Drained Rutabagas have 37.307942 mg of Vitamin C per 7 ounces, which is 41.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Rutabagas have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg
3.18%
Tocopherols and Tocotrienols
Boiled and Drained Rutabagas have 0.4762716 mg of Vitamin E per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.4 μg
0.33%
Phytomenadione or phylloquinone
Boiled and Drained Rutabagas have 0.396893 μg of Vitamin K per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas
Calcium35.7 mg
3.57%
Boiled and Drained Rutabagas have 35.72037 mg of Calcium per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.058 mg
6.4%
Boiled and Drained Rutabagas have 0.057549485 mg of Copper per 7 ounces, which is 6.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.36 mg
4.47%
Boiled and Drained Rutabagas have 0.3572037 mg of Iron per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium20 mg
4.72%
Boiled and Drained Rutabagas have 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.19 mg
8.37%
Boiled and Drained Rutabagas have 0.192493105 mg of Manganese per 7 ounces, which is 8.37% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus81.4 mg
11.6%
Boiled and Drained Rutabagas have 81.363065 mg of Phosphorus per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium429 mg
12.6%
Boiled and Drained Rutabagas have 428.64444 mg of Potassium per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Boiled and Drained Rutabagas have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Boiled and Drained Rutabagas have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.24 mg
2.16%
Boiled and Drained Rutabagas have 0.2381358 mg of Zinc per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water182 g
4.9%
Boiled and Drained Rutabagas have 181.6579261 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Boiled and Drained Rutabagas:
Minerals in 7 ounces of Boiled and Drained Rutabagas:
Macronutrients in 7 ounces of Boiled and Drained Rutabagas:



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