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Rutabagas nutrition, glycemic index, calories, and serving size

Rutabagas, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Rutabagas

Rutabagas
72 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 medium (386 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5 (alkaline)
Calories
37
83% Vitamin C
67% Fiber
64% Potassium
63% Calcium
60% Folate, food
Explanation: The given food contains more Vitamin C than 83% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Potassium, Calcium, and Folate, food.
72

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Macronutrients chart

2% 9% 90%
Protein:
Daily Value: 2%
1.08 g of 50 g
2%
Fats:
Daily Value: 0%
0.16 g of 65 g
0%
Carbs:
Daily Value: 3%
8.62 g of 300 g
3%
Water:
Daily Value: 4%
89.43 g of 2,000 g
4%
Other:
0.71 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 37
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 12mg
3%
Total Carbohydrate 9g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 43mg 4%

Iron 0mg 0%

Potassium 305mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Rutabagas nutrition infographic

Rutabagas nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 13% 17% 15% 23% 27% 2% 7% 11% 18% 4% 8%
Calcium: 43 mg of 1,000 mg 4%
Iron: 0.44 mg of 8 mg 6%
Magnesium: 20 mg of 420 mg 5%
Phosphorus: 53 mg of 700 mg 8%
Potassium: 305 mg of 3,400 mg 9%
Sodium: 12 mg of 2,300 mg 1%
Zinc: 0.24 mg of 11 mg 2%
Copper: 0.032 mg of 1 mg 4%
Manganese: 0.131 mg of 2 mg 6%
Selenium: 0.7 µg of 55 µg 1%
Choline: 14.1 mg of 550 mg 3%

Mineral chart - relative view

Potassium
305 mg
TOP 36%
Calcium
43 mg
TOP 37%
Manganese
0.131 mg
TOP 58%
Magnesium
20 mg
TOP 61%
Phosphorus
53 mg
TOP 76%
Iron
0.44 mg
TOP 79%
Choline
14.1 mg
TOP 81%
Zinc
0.24 mg
TOP 82%
Sodium
12 mg
TOP 84%
Selenium
0.7 µg
TOP 86%
Copper
0.032 mg
TOP 88%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.3 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 25 mg of 90 mg 28%
Vitamin B1: 0.09 mg of 1 mg 8%
Vitamin B2: 0.04 mg of 1 mg 3%
Vitamin B3: 0.7 mg of 16 mg 4%
Vitamin B5: 0.16 mg of 5 mg 3%
Vitamin B6: 0.1 mg of 1 mg 8%
Folate: 21 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
25 mg
TOP 17%
Folate
21 µg
TOP 47%
Vitamin B1
0.09 mg
TOP 52%
Vitamin B6
0.1 mg
TOP 65%
Vitamin E
0.3 mg
TOP 67%
Vitamin A
2 IU
TOP 73%
Vitamin B3
0.7 mg
TOP 74%
Vitamin K
0.3 µg
TOP 84%
Vitamin B5
0.16 mg
TOP 84%
Vitamin B2
0.04 mg
TOP 84%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Fat type information

0.027% 0.025% 0.088%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g

Carbohydrate type breakdown

0.4% 0.53% 2.3% 1.61%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g

Fiber content ratio for Rutabagas

4.46% 2.3% 1.86%
Sugar: 4.46 g
Fiber: 2.3 g
Other: 1.86 g

All nutrients for Rutabagas per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 3% 84% 1.08g 2.6 times less than Broccoli
Fats 0% 90% 0.16g 208.2 times less than Cheese
Carbs 3% 51% 8.62g 3.3 times less than Rice
Calories 2% 91% 37kcal 1.3 times less than Orange
Starch 0% 97% 0.4g 38.2 times less than Potato
Fructose 2% 84% 1.61g 3.7 times less than Apple
Sugar 0% 49% 4.46g 2 times less than Coca-Cola
Fiber 9% 33% 2.3g Equal to Orange
Calcium 4% 37% 43mg 2.9 times less than Milk
Iron 6% 79% 0.44mg 5.9 times less than Beef
Magnesium 5% 61% 20mg 7 times less than Almond
Phosphorus 8% 76% 53mg 3.4 times less than Chicken meat
Potassium 9% 36% 305mg 2.1 times more than Cucumber
Sodium 1% 84% 12mg 40.8 times less than White Bread
Zinc 2% 82% 0.24mg 26.3 times less than Beef
Copper 4% 88% 0.03mg 4.4 times less than Shiitake
Vitamin E 2% 67% 0.3mg 4.9 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 28% 17% 25mg 2.1 times less than Lemon
Vitamin B1 8% 52% 0.09mg 3 times less than Pea
Vitamin B2 3% 84% 0.04mg 3.3 times less than Avocado
Vitamin B3 4% 74% 0.7mg 13.7 times less than Turkey meat
Vitamin B5 3% 84% 0.16mg 7.1 times less than Sunflower seed
Vitamin B6 8% 65% 0.1mg 1.2 times less than Oat
Folate 5% 47% 21µg 2.9 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef
Monounsaturated Fat 0% 88% 0.03g 392 times less than Avocado
Polyunsaturated fat 0% 86% 0.09g 536.1 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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