Comparing Nutrients in 100 calories Radishes VS Boiled Spears Frozen Broccoli

Weight per 100 calories

• Radishes: 625g
• Boiled Spears Frozen Broccoli: 357g

Boiled and Drained Spears Frozen Broccoli have 1.8 times more energy per unit of mass than Raw Radishes, which is very low in comparison to other foods. Radishes having very low energy density.

Discover which food has more nutrients per 100 calories - Radishes or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Radishes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	14.7% 19g	130g per day for Men 19-50 years
Sugars	16% 11.6g	7.24% 5.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.12% 4.44g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Radishes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39% 156μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	103% 93mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.77% 8.13μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.6% 156mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.6% 2.13mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 125mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	43% 1456mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	16% 595g	8.76% 324g	3700g per day for Men 19-50 years

Radishes VS Boiled Spears Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Radishes or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 100 calories of Radishes vs Boiled Spears Frozen Broccoli:

• 100 calories of Radishes have 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin C, more Vitamin E and 38.7 times more Vitamin K than Raw Radishes.
• Both Radishes and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Radishes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Radishes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Radishes vs Boiled Spears Frozen Broccoli:

• 100 calories of Radishes have 2 times more Copper, 2.3 times more Potassium, 2.8 times more Sodium, 1.6 times more Zinc and 1.8 times more Water than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Selenium than Raw Radishes.
• Both Radishes and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Iron and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Radishes have 1.3 times more Omega 3 and 2.2 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.6 times more Protein than Raw Radishes.
• Both Radishes and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Raw Radishes as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.