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Comparing Nutrients in 300 calories RutabagasVS Boiled Rutabagas

Weight per 300 calories

Rutabagas
811g
Boiled Rutabagas
1000g

Rutabagas have 1.2 times more energy per 100g than Boiled Rutabagas. It has low energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

Which food has more nutrients per 300 calories - Rutabagas or Boiled Rutabagas?

Macros Ratio

Protein Fat Carbs

Rutabagas
11%
4%
85%
Boiled Rutabagas
11%
5%
84%
300 kcal ▼

Macro Nutrients

Rutabagasvs Boiled Rutabagas
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g
Fat
1.86%1.8g
1.3 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g
Saturated Fat
0.91%0.29g
0.22 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27%0.43g
Omega 3
35.6%0.57g
0.43 gvs0.57 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.67%0.28g
Omega 6
2.24%0.38g
0.28 gvs0.38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.8%70g
Carbohydrate
52.6%68.4g
70 gvs68.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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50%36g
Sugars
54.5%39.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
36 gvs39.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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18%13g
Fructose
21.2%15.4g
≤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]
13 gvs15.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%18.6g
Glucose
%20.6g
18.6 gvs20.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.3g
Sucrose
%3.5g
4.3 gvs3.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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49%18.6g
Fiber
47.4%18g
18.6 gvs18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15.6%8.76g
Protein
16.6%9.3g
8.76 gvs9.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Rutabagasvs Boiled Rutabagas
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61%0.73mg
Vitamin B1
68.3%0.82mg
Thiamine
0.73 mgvs0.82 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B2
31.5%0.41mg
Riboflavin
0.32 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.5%5.68mg
Vitamin B3
44.7%7.15mg
Niacin, nicotinic acid, niacinamide
5.68 mgvs7.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26%1.3mg
Vitamin B5
31%1.55mg
Pantothenic acid
1.3 mgvs1.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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62.4%0.81mg
Vitamin B6
78.5%1.02mg
Pyridoxine
0.81 mgvs1.02 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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42.6%170μg
Vitamin B9
37.5%150μg
Folates and Folic Acid
170 μgvs150 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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225%203mg
Vitamin C
209%188mg
Ascorbic acid
203 mgvs188 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16.2%2.43mg
Vitamin E
16%2.4mg
Tocopherols and Tocotrienols
2.43 mgvs2.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.03%2.43μg
Vitamin K
1.67%2μg
Phytomenadione or phylloquinone
2.43 μgvs2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rutabagasvs Boiled Rutabagas
35%349mg
Calcium
18%180mg
349 mgvs180 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29%0.26mg
Copper
32.2%0.29mg
0.26 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.6%3.57mg
Iron
22.5%1.8mg
3.57 mgvs1.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.6%162mg
Magnesium
24%100mg
162 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
42%0.97mg
1.06 mgvs0.97 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.4%430mg
Phosphorus
58.6%410mg
430 mgvs410 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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72.7%2473mg
Potassium
63.5%2160mg
2473 mgvs2160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.3%5.68μg
Selenium
12.7%7μg
5.68 μgvs7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.5%97mg
Sodium
3.33%50mg
97 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.95mg
Zinc
11%1.2mg
1.95 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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19.6%725g
Water
24.7%915g
725 gvs915 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Rutabagas vs Boiled Rutabagas:
Comparing minerals per 300 calories for Rutabagas vs Boiled Rutabagas:
Comparison of macro-nutrients per 300 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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