Nutrients in 14 ounces of Boiled Rutabagas with Salt

Boiled and Drained Rutabagas with Salt, also known as Swede.

Macros Ratio

Protein Fat Carbs

11%

84%

14 oz ▼

Macro Nutrients

Boiled Rutabagas with Salt

Energy119 kcal

4.1%

Boiled and Drained Rutabagas with Salt have 119.0679 kcal of Energy per 14 ounces, which is 4.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.71 g

0.74%

Boiled and Drained Rutabagas with Salt have 0.7144074 g of Fat per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.36%

Boiled and Drained Rutabagas with Salt have 0.11509897 g of Saturated Fat per 14 ounces, which is 0.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14%

Boiled and Drained Rutabagas with Salt have 0.22622901 g of Omega 3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.89%

Boiled and Drained Rutabagas with Salt have 0.15081934 g of Omega 6 per 14 ounces, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Rutabagas with Salt have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate27 g

21%

Boiled and Drained Rutabagas with Salt have 27.1474812 g of Carbohydrate per 14 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.7 g

21.6%

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

Boiled and Drained Rutabagas with Salt have 15.6772735 g of Sugars per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.1 g

8.43%

≤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 with Salt have 6.1121522 g of Fructose per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose8.18 g

Boiled and Drained Rutabagas with Salt have 8.1759958 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Boiled and Drained Rutabagas with Salt have 1.3891255 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.14 g

19%

Boiled and Drained Rutabagas with Salt have 7.144074 g of Fiber per 14 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.7 g

6.6%

Boiled and Drained Rutabagas with Salt have 3.6911049 g of Protein per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Rutabagas with Salt

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Rutabagas with Salt have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.33 mg

27%

Thiamine

Boiled and Drained Rutabagas with Salt have 0.32545226 mg of Vitamin B1 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Boiled and Drained Rutabagas with Salt have 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.84 mg

17.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Rutabagas with Salt have 2.83778495 mg of Vitamin B3 per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.3%

Pantothenic acid

Boiled and Drained Rutabagas with Salt have 0.61518415 mg of Vitamin B5 per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.4 mg

31%

Pyridoxine

Boiled and Drained Rutabagas with Salt have 0.40483086 mg of Vitamin B6 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Boiled and Drained Rutabagas with Salt have 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Rutabagas with Salt have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C74.6 mg

83%

Ascorbic acid

Boiled and Drained Rutabagas with Salt have 74.615884 mg of Vitamin C per 14 ounces, which is 83% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Rutabagas with Salt have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.95 mg

6.35%

Tocopherols and Tocotrienols

Boiled and Drained Rutabagas with Salt have 0.9525432 mg of Vitamin E per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Boiled and Drained Rutabagas with Salt have 0.793786 μg of Vitamin K per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas with Salt

Calcium71.4 mg

7.14%

Boiled and Drained Rutabagas with Salt have 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

12.8%

Boiled and Drained Rutabagas with Salt have 0.11509897 mg of Copper per 14 ounces, which is 12.8% 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

Iron0.71 mg

8.93%

Boiled and Drained Rutabagas with Salt have 0.7144074 mg of Iron per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Boiled and Drained Rutabagas with Salt have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.38 mg

16.7%

Boiled and Drained Rutabagas with Salt have 0.38498621 mg of Manganese per 14 ounces, which is 16.7% 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

Phosphorus163 mg

23.2%

Boiled and Drained Rutabagas with Salt have 162.72613 mg of Phosphorus per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium857 mg

25.2%

Boiled and Drained Rutabagas with Salt have 857.28888 mg of Potassium per 14 ounces, which is 25.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Boiled and Drained Rutabagas with Salt have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1008 mg

67.2%

Boiled and Drained Rutabagas with Salt have 1008.10822 mg of Sodium per 14 ounces, which is 67.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Boiled and Drained Rutabagas with Salt have 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water363 g

9.8%

Boiled and Drained Rutabagas with Salt have 363.3158522 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled and Drained Rutabagas with Salt:

14 ounces of Boiled Rutabagas with Salt has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
This vegetable has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Boiled and Drained Rutabagas with Salt:

14 ounces of Boiled Rutabagas with Salt is an excellent source of Phosphorus, Potassium and Sodium.
It has a good amount of Calcium, Copper, Iron, Magnesium and Manganese.
It also has some Selenium and Zinc.

Macronutrients in 14 ounces of Boiled and Drained Rutabagas with Salt:

14 ounces of Boiled Rutabagas with Salt is an excellent source of Carbohydrate and Sugars.
It has a good amount of Omega 3, Fructose and Fiber.
It also has some Protein.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Boiled and Drained Rutabagas with Salt with:

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Food Info

Nutrients in 14 ounces of Boiled Rutabagas with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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