Nutrients in 100 calories of Boiled Rutabagas

Boiled and Drained Rutabagas, also known as Swede.

Weight per 100 Calories

Boiled Rutabagas

333g

Boiled and Drained Rutabagas has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

84%

100 kcal ▼

Macro Nutrients

Boiled Rutabagas

Energy100 kcal

3.45%

Boiled and Drained Rutabagas have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.62%

Boiled and Drained Rutabagas have 0.6 g of Fat per 100 calories, which is 0.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.097 g

0.3%

Boiled and Drained Rutabagas have 0.096666666666667 g of Saturated Fat per 100 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

12%

Boiled and Drained Rutabagas have 0.19 g of Omega 3 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Boiled and Drained Rutabagas have 0.12666666666667 g of Omega 6 per 100 calories, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Rutabagas have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23 g

17.5%

Boiled and Drained Rutabagas have 22.8 g of Carbohydrate per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13 g

18%

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

Boiled and Drained Rutabagas have 13.166666666667 g of Sugars per 100 calories, which is 18% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.13 g

7.1%

≤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 5.1333333333333 g of Fructose per 100 calories, which is 7.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.87 g

Boiled and Drained Rutabagas have 6.8666666666667 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.17 g

Boiled and Drained Rutabagas have 1.1666666666667 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6 g

15.8%

Boiled and Drained Rutabagas have 6 g of Fiber per 100 calories, which is 15.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.1 g

5.54%

Boiled and Drained Rutabagas have 3.1 g of Protein per 100 calories, which is 5.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Rutabagas

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Rutabagas have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.8%

Thiamine

Boiled and Drained Rutabagas have 0.27333333333333 mg of Vitamin B1 per 100 calories, which is 22.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

10.5%

Riboflavin

Boiled and Drained Rutabagas have 0.13666666666667 mg of Vitamin B2 per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Rutabagas have 2.3833333333333 mg of Vitamin B3 per 100 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.52 mg

10.3%

Pantothenic acid

Boiled and Drained Rutabagas have 0.51666666666667 mg of Vitamin B5 per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg

26%

Pyridoxine

Boiled and Drained Rutabagas have 0.34 mg of Vitamin B6 per 100 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Boiled and Drained Rutabagas have 50 μg of Vitamin B9 per 100 calories, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Rutabagas have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C62.7 mg

69.6%

Ascorbic acid

Boiled and Drained Rutabagas have 62.666666666667 mg of Vitamin C per 100 calories, which is 69.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Rutabagas have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.8 mg

5.33%

Tocopherols and Tocotrienols

Boiled and Drained Rutabagas have 0.8 mg of Vitamin E per 100 calories, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.67 μg

0.56%

Phytomenadione or phylloquinone

Boiled and Drained Rutabagas have 0.66666666666667 μg of Vitamin K per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Rutabagas

Calcium60 mg

Boiled and Drained Rutabagas have 60 mg of Calcium per 100 calories, which is 6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.097 mg

10.7%

Boiled and Drained Rutabagas have 0.096666666666667 mg of Copper per 100 calories, which is 10.7% 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

Iron0.6 mg

7.5%

Boiled and Drained Rutabagas have 0.6 mg of Iron per 100 calories, which is 7.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium33.3 mg

7.94%

Boiled and Drained Rutabagas have 33.333333333333 mg of Magnesium per 100 calories, which is 7.94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Boiled and Drained Rutabagas have 0.32333333333333 mg of Manganese per 100 calories, which is 14% 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

Phosphorus137 mg

19.5%

Boiled and Drained Rutabagas have 136.66666666667 mg of Phosphorus per 100 calories, which is 19.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium720 mg

21%

Boiled and Drained Rutabagas have 720 mg of Potassium per 100 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.33 μg

4.24%

Boiled and Drained Rutabagas have 2.3333333333333 μg of Selenium per 100 calories, which is 4.24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.7 mg

1.1%

Boiled and Drained Rutabagas have 16.666666666667 mg of Sodium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.64%

Boiled and Drained Rutabagas have 0.4 mg of Zinc per 100 calories, which is 3.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water305 g

8.25%

Boiled and Drained Rutabagas have 305.13333333333 g of Water per 100 calories, which is 8.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Rutabagas:

100 calories of Boiled Rutabagas is an excellent source of Vitamin B1, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 calories of Boiled and Drained Rutabagas:

100 calories of Boiled Rutabagas is an excellent source of Potassium.
It has a good amount of Copper, Iron, Magnesium, Manganese and Phosphorus.
It also has some Calcium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 100 calories of Boiled and Drained Rutabagas:

100 calories of Boiled Rutabagas has a good amount of Omega 3, Carbohydrate, Sugars, Fructose and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Omega 6, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Boiled and Drained Rutabagas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Boiled Rutabagas

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled and Drained Rutabagas with: