Rutabagas, Raw
Serving Size 1 large
Nutritional Value and Analysis
Rutabagas, Raw with a serving size of 1 large has a total of 285.64 calories with 1.24 grams of fat. The serving size is equivalent to 772 grams of food and contains 11.16 calories from fat. This item is classified as vegetables and vegetable products foods.
This food is a good source of fiber, magnesium, phosphorus, potassium, manganese, vitamin c, thiamin, niacin, vitamin b-6, folate, folate, folate and dfe but is high in sugars. Rutabagas, Raw is a low fat food because it contains less than 3 grams of fat per serving.
Sugars 138% of DV
A serving of 772 grams of rutabagas, raw has 138% of the recommended daily intake of sugars.
Fiber 71% of DV
A serving of 772 grams of rutabagas, raw has 71% of the recommended daily needs of fiber.
Magnesium 37% of DV
A serving of 772 grams of rutabagas, raw has 37% of the recommended daily needs of magnesium.
Phosphorus 33% of DV
A serving of 772 grams of rutabagas, raw has 33% of the recommended daily needs of phosphorus.
Potassium 50% of DV
A serving of 772 grams of rutabagas, raw has 50% of the recommended daily needs of potassium.
Manganese 44% of DV
A serving of 772 grams of rutabagas, raw has 44% of the recommended daily needs of manganese.
Vitamin C 322% of DV
A serving of 772 grams of rutabagas, raw has 322% of the recommended daily needs of vitamin c.
Thiamin 58% of DV
A serving of 772 grams of rutabagas, raw has 58% of the recommended daily needs of thiamin.
Niacin 34% of DV
A serving of 772 grams of rutabagas, raw has 34% of the recommended daily needs of niacin.
Vitamin B-6 45% of DV
A serving of 772 grams of rutabagas, raw has 45% of the recommended daily needs of vitamin b-6.
Folate 41% of DV
A serving of 772 grams of rutabagas, raw has 41% of the recommended daily needs of folate.
Folate 41% of DV
A serving of 772 grams of rutabagas, raw has 41% of the recommended daily needs of folate.
Folate, DFE 41% of DV
A serving of 772 grams of rutabagas, raw has 41% of the recommended daily needs of folate, dfe.
Nutrition Facts
Serving Size 1 large (772 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 285.64 | Calories from Fat 11 | |
| % Daily Value* | ||
| Total Fat 1.2g | 2% | |
| Saturated Fat 0.2g | 1% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 92.6mg | 4% | |
| Total Carbohydrate 66.6g | 22% | |
| Dietary Fiber 17.8g | 71% | |
| Sugars 34g | ||
| Protein 8g | ||
| Vitamin A 0% | Vitamin C 322% |
| Calcium 26% | Iron 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 15.44 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 7.72 µg | - | |
| → Beta Cryptoxanthin | 7.72 µg | - | |
| → Lutein + zeaxanthin | 146.68 µg | - | |
| → Lycopene | 108.08 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.77 mg | 45% | |
| Vitamin C | 193 mg | 322% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 2.32 mg | 15% | |
| Vitamin K | 2.32 µg | 2% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 66.55 g | 22% | |
| Sugars | 34.43 g | 138% | |
| → Sucrose | 4.09 g | - | |
| → Glucose | 17.76 g | - | |
| → Fructose | 12.43 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 0.15 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 3.09 g | - | |
| Fiber | 17.76 g | 71% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 1.24 g | 2% | |
| Saturated Fats | 0.21 g | 1% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0 g | - | |
| → Palmitic Acid | 0.19 g | - | |
| → Stearic Acid | 0.02 g | - | |
| Monounsaturated Fats | 0.19 g | - | |
| → Palmitoleic Acid | 0 g | - | |
| → Oleic Acid | 0.19 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 0.68 g | - | |
| → Linolenic Acid (18:2) | 0.27 g | - | |
| → Linolenic Acid (18:3) | 0.41 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 8.34 g | 16% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 331.96 mg | 26% | |
| Copper | 0.25 mg | 28% | |
| Iron | 3.4 mg | 19% | |
| Magnesium | 154.4 mg | 37% | |
| Manganese | 1.01 mg | 44% | |
| Phosphorus | 409.16 mg | 33% | |
| Potassium | 2354.6 mg | 50% | |
| Selenium | 5.4 µg | 10% | |
| Sodium | 92.64 mg | 4% | |
| Zinc | 1.85 mg | 17% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Rutabagas, Raw with 285.64calories? A brisk walk for 62 minutes, jogging for 29 minutes, or hiking for 48 minutes will help your burn off the calories in rutabagas, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 60 minutes |
| Dancing | 52 minutes |
| Golfing | 52 minutes |
| Hiking | 48 minutes |
| Light Gardening | 52 minutes |
| Stretching | 95 minutes |
| Walking - 3.5 mph | 62 minutes |
| Weight Training - light workout | 79 minutes |
| Aerobics | 36 minutes |
| Basketball | 39 minutes |
| Bicycling - 10 mph or more | 29 minutes |
| Running - 5 mph | 29 minutes |
| Swimming | 34 minutes |
| Walking - 4.5 mph | 38 minutes |
| Weight Training - vigorous workout | 39 minutes |
Similar Food Items to Rutabagas, Raw
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Radishes, Oriental, Cooked, Boiled, Drained, Without Salt | 17 | 0.24g | 0.67g | 3.43g |
| Radishes, Oriental, Dried | 271 | 0.72g | 7.9g | 63.37g |
| Radishes, Oriental, Raw | 18 | 0.1g | 0.6g | 4.1g |
| Rutabagas, Cooked, Boiled, Drained, Without Salt | 30 | 0.18g | 0.93g | 6.84g |
| Salsify, (vegetable Oyster), Raw | 82 | 0.2g | 3.3g | 18.6g |
| Salsify, Cooked, Boiled, Drained, Without Salt | 68 | 0.17g | 2.73g | 15.36g |
| Sauerkraut, Canned, Solids And Liquids | 19 | 0.14g | 0.91g | 4.28g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium