Food Nutrient Profile - Boiled Rutabagas

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Nutrients in 100 grams of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Macros Ratio

Protein Fat Carbs
11%
5%
84%
100 g ▼

Macro Nutrients

Boiled Rutabagas
Energy30 kcal
1.03%
Boiled and Drained Rutabagas provide 30kcal of Energy per 100 grams, meeting 1.03% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.18 g
0.19%
Boiled and Drained Rutabagas provide 0.18g of Fat per 100 grams, meeting 0.19% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.029 g
0.091%
Boiled and Drained Rutabagas provide 0.029g of Saturated Fat per 100 grams, meeting 0.091% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.057 g
3.56%
Boiled and Drained Rutabagas provide 0.057g of Omega 3 per 100 grams, meeting 3.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.038 g
0.22%
Boiled and Drained Rutabagas provide 0.038g of Omega 6 per 100 grams, meeting 0.22% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Rutabagas provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate6.84 g
5.26%
Boiled and Drained Rutabagas provide 6.84g of Carbohydrate per 100 grams, meeting 5.26% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars3.95 g
5.45%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Rutabagas provide 3.95g of Sugars per 100 grams, meeting 5.45% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose1.54 g
2.12%
≤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 provide 1.54g of Fructose per 100 grams, meeting 2.12% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose2.06 g
%
Boiled and Drained Rutabagas provide 2.06g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.35 g
%
Boiled and Drained Rutabagas provide 0.35g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.8 g
4.74%
Boiled and Drained Rutabagas provide 1.8g of Fiber per 100 grams, meeting 4.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein0.93 g
1.66%
Boiled and Drained Rutabagas provide 0.93g of Protein per 100 grams, meeting 1.66% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Rutabagas
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled and Drained Rutabagas provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.082 mg
6.83%
Thiamine
Boiled and Drained Rutabagas provide 0.082mg of Vitamin B1 per 100 grams, meeting 6.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.041 mg
3.15%
Riboflavin
Boiled and Drained Rutabagas provide 0.041mg of Vitamin B2 per 100 grams, meeting 3.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.72 mg
4.47%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Rutabagas provide 0.72mg of Vitamin B3 per 100 grams, meeting 4.47% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.16 mg
3.1%
Pantothenic acid
Boiled and Drained Rutabagas provide 0.16mg of Vitamin B5 per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.1 mg
7.85%
Pyridoxine
Boiled and Drained Rutabagas provide 0.1mg of Vitamin B6 per 100 grams, meeting 7.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B915 μg
3.75%
Folates and Folic Acid
Boiled and Drained Rutabagas provide 15μg of Vitamin B9 per 100 grams, meeting 3.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Rutabagas provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C19 mg
21%
Ascorbic acid
Boiled and Drained Rutabagas provide 19mg of Vitamin C per 100 grams, meeting 21% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Rutabagas provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.24 mg
1.6%
Tocopherols and Tocotrienols
Boiled and Drained Rutabagas provide 0.24mg of Vitamin E per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0.2 μg
0.17%
Phytomenadione or phylloquinone
Boiled and Drained Rutabagas provide 0.2μg of Vitamin K per 100 grams, meeting 0.17% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Rutabagas
Calcium18 mg
1.8%
Boiled and Drained Rutabagas provide 18mg of Calcium per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.029 mg
3.22%
Boiled and Drained Rutabagas provide 0.029mg of Copper per 100 grams, meeting 3.22% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron0.18 mg
2.25%
Boiled and Drained Rutabagas provide 0.18mg of Iron per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium10 mg
2.4%
Boiled and Drained Rutabagas provide 10mg of Magnesium per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.097 mg
4.2%
Boiled and Drained Rutabagas provide 0.097mg of Manganese per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus41 mg
5.86%
Boiled and Drained Rutabagas provide 41mg of Phosphorus per 100 grams, meeting 5.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium216 mg
6.35%
Boiled and Drained Rutabagas provide 216mg of Potassium per 100 grams, meeting 6.35% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.7 μg
1.27%
Boiled and Drained Rutabagas provide 0.7μg of Selenium per 100 grams, meeting 1.27% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium5 mg
0.33%
Boiled and Drained Rutabagas provide 5mg of Sodium per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.12 mg
1.1%
Boiled and Drained Rutabagas provide 0.12mg of Zinc per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water92 g
2.47%
Boiled and Drained Rutabagas provide 92g of Water per 100 grams, meeting 2.47% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Rutabagas: 100g Serving Size - Health Benefits & Nutrition

Discover the nutritional value of boiled rutabagas with detailed macro and micronutrient data for 100g servings. Find out the key nutrients packed in this delicious vegetable.

When you enjoy 100 grams of boiled rutabagas, you're treating your body to an excellent source of Vitamin C. This essential vitamin is known for its immune-boosting properties and its role in skin health.

In addition to Vitamin C, boiled rutabagas provide a good amount of Vitamin B6, which is crucial for brain health and metabolism.

You’ll also find smaller amounts of several other B vitamins, including:

Although boiled rutabagas contain trace amounts of Vitamin E, they do not provide any Vitamin A, Vitamin B12, Vitamin D, or Vitamin K.

Boiled rutabagas are also a good source of several important minerals. In 100 grams, you’ll find:

These minerals play vital roles in various bodily functions, from bone health to energy production.

Additionally, boiled rutabagas contain trace amounts of:

Interestingly, they have no Sodium, making them a heart-friendly choice for those watching their salt intake.

When it comes to macronutrients, 100 grams of boiled rutabagas offer a balanced profile. They contain:

These components are essential for maintaining energy levels and supporting digestive health.

While they have trace amounts of Fructose and Protein, boiled rutabagas contain no Fat, Saturated Fat, or Omega-6 Fatty Acids.

Incorporating boiled rutabagas into your diet can be a delicious and nutritious way to enjoy a variety of vitamins and minerals, all while keeping your meals plant-based and health-focused.

Frequently Asked Questions about Boiled Rutabagas

What are the health benefits of Boiled Rutabagas?

Boiled rutabagas are a nutritious vegetable that is high in fiber, vitamin C, potassium, and antioxidants. They can help support digestive health, boost the immune system, and promote healthy blood pressure levels. Additionally, rutabagas are low in calories and can be a great addition to a balanced vegan diet.

Are there any potential risks or side effects of consuming Boiled Rutabagas?

Boiled rutabagas are a nutritious vegetable that can be a great addition to a balanced vegan diet. However, consuming them in excess may lead to bloating and gas due to their high fiber content. It's important to enjoy rutabagas as part of a varied diet to minimize any potential side effects.

Can I lose weight by eating more Boiled Rutabagas?

Rutabagas are a nutritious vegetable that can be part of a balanced diet for weight loss. They are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider your overall diet and exercise habits. Incorporating boiled rutabagas into a well-rounded meal plan along with regular physical activity can support your weight loss goals.

Can I gain more muscles by eating more Boiled Rutabagas if I train consistently?

While boiled rutabagas can be a healthy addition to your diet due to their nutrient content, gaining muscle mass requires a combination of adequate protein intake, resistance training, and overall caloric surplus. It's important to focus on a well-rounded diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds to support muscle growth. Additionally, consulting with a nutritionist or dietitian can help you create a personalized meal plan to optimize your muscle-building goals.

Can I eat Boiled Rutabagas if I have diabetes?

Yes, boiled rutabagas can be a good option for individuals with diabetes as they are low in calories and have a low glycemic index, which means they have a minimal impact on blood sugar levels. Rutabagas are also a good source of fiber, vitamins, and minerals, making them a healthy choice for a balanced diet. Just be mindful of portion sizes and how you prepare them to ensure they fit into your overall meal plan.

Can I consume Boiled Rutabagas if I am on a Keto diet?

Yes, you can consume boiled rutabagas on a Keto diet. Rutabagas are low in carbs and can be included in a Keto meal plan in moderation. They are a good source of fiber, vitamins, and minerals, making them a nutritious addition to your diet.

Can I eat Boiled Rutabagas if I am on a low fat diet?

Yes, boiled rutabagas can be a good option for a low-fat diet. They are low in fat and calories, high in fiber, and rich in vitamins and minerals such as vitamin C, potassium, and magnesium. Just be mindful of any added fats or oils during the cooking process to keep the dish low in fat.

What is the environmental impact of producing Boiled Rutabagas?

Producing boiled rutabagas has a relatively low environmental impact compared to animal products. Rutabagas are a root vegetable that requires less water, land, and energy to grow compared to raising livestock for meat. Choosing plant-based foods like rutabagas can help reduce greenhouse gas emissions and preserve natural resources.




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