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Nutrients in 7 ounces of Rutabagas

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

Macros Ratio

Protein Fat Carbs
11%
4%
85%
7 oz ▼

Macro Nutrients

Rutabagas
Energy73.4 kcal
2.53%
Raw Rutabagas have 73.425205 kcal of Energy per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.32 g
0.33%
Raw Rutabagas have 0.3175144 g of Fat per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.054 g
0.17%
Raw Rutabagas have 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.57%
Raw Rutabagas have 0.105176645 g of Omega 3 per 7 ounces, which is 6.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.069 g
0.41%
Raw Rutabagas have 0.069456275 g of Omega 6 per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate17 g
13%
Raw Rutabagas have 17.1060883 g of Carbohydrate per 7 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.85 g
12.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Rutabagas have 8.8507139 g of Sugars per 7 ounces, which is 12.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.2 g
4.4%
≤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]
Raw Rutabagas have 3.19498865 g of Fructose per 7 ounces, which is 4.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.56 g
%
Raw Rutabagas have 4.5642695 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.05 g
%
Raw Rutabagas have 1.05176645 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.56 g
12%
Raw Rutabagas have 4.5642695 g of Fiber per 7 ounces, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.14 g
3.83%
Raw Rutabagas have 2.1432222 g of Protein per 7 ounces, which is 3.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rutabagas
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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 B10.18 mg
15%
Thiamine
Raw Rutabagas have 0.17860185 mg of Vitamin B1 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg
6.1%
Riboflavin
Raw Rutabagas have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.7%
Niacin, nicotinic acid, niacinamide
Raw Rutabagas have 1.3891255 mg of Vitamin B3 per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg
6.35%
Pantothenic acid
Raw Rutabagas have 0.3175144 mg of Vitamin B5 per 7 ounces, which is 6.35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.3%
Pyridoxine
Raw Rutabagas have 0.1984465 mg of Vitamin B6 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941.7 μg
10.4%
Folates and Folic Acid
Raw Rutabagas have 41.673765 μg of Vitamin B9 per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C49.6 mg
55%
Ascorbic acid
Raw Rutabagas have 49.611625 mg of Vitamin C per 7 ounces, which is 55% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.6 mg
3.97%
Tocopherols and Tocotrienols
Raw Rutabagas have 0.5953395 mg of Vitamin E per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.6 μg
0.5%
Phytomenadione or phylloquinone
Raw Rutabagas have 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rutabagas
Calcium85.3 mg
8.53%
Raw Rutabagas have 85.331995 mg of Calcium per 7 ounces, which is 8.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.064 mg
7.06%
Raw Rutabagas have 0.06350288 mg of Copper per 7 ounces, which is 7.06% 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
Iron0.87 mg
11%
Raw Rutabagas have 0.8731646 mg of Iron per 7 ounces, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Rutabagas have 39.6893 mg of Magnesium per 7 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.26 mg
11.3%
Raw Rutabagas have 0.259964915 mg of Manganese per 7 ounces, which is 11.3% 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
Phosphorus105 mg
15%
Raw Rutabagas have 105.176645 mg of Phosphorus per 7 ounces, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium605 mg
18%
Raw Rutabagas have 605.261825 mg of Potassium per 7 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Raw 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
Sodium24 mg
1.6%
Raw Rutabagas have 23.81358 mg of Sodium per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.48 mg
4.33%
Raw Rutabagas have 0.4762716 mg of Zinc per 7 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water177 g
4.8%
Raw Rutabagas have 177.47070495 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Rutabagas:
Minerals in 7 ounces of Raw Rutabagas:
Macronutrients in 7 ounces of Raw Rutabagas:



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