Comparing Nutrients in 100 calories Boiled Spinach with Salt VS Boiled Oriental Radishes with Salt

Weight per 100 calories

• Boiled Spinach with Salt: 435g
• Boiled Oriental Radishes with Salt: 588g

Boiled Spinach with Salt has 1.4 times more energy per 100g than Boiled Oriental Radishes with Salt. It has very low energy density when compared to other foods. Boiled and Drained Oriental Radishes with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Spinach with Salt or Boiled Oriental Radishes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	15% 10.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	24.8% 9.4g	38g per day for Men 19-50 years
Protein	23% 13g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	253% 2278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	17% 0.22mg	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	159% 635μg	25% 100μg	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	47.3% 42.6mg	99% 89mg	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	60.3% 9.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1788% 2146μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	59% 591mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	4.1% 164μg	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	194% 15.5mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	8.44% 0.19mg	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	34.8% 243mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	59.6% 2026mg	49.3% 1676mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	7.5% 4.1μg	55μg per day for Men 19-50 years
Sodium	88.7% 1330mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	10.7% 397g	15% 559g	3700g per day for Men 19-50 years

Boiled Spinach With Salt VS Boiled Oriental Radishes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Spinach with Salt or Boiled Oriental Radishes with Salt?

Lets compare vitamin content per 100 calories of Boiled Spinach with Salt vs Boiled Oriental Radishes with Salt:

• 100 calories of Boiled Spinach with Salt have more Vitamin A, more Vitamin B1, 7.6 times more Vitamin B2, 2.4 times more Vitamin B3, 4.7 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 1216.1 times more Vitamin K than Boiled Oriental Radishes with Salt.
• While 100 kcal of Boiled and Drained Oriental Radishes with Salt contain 2.1 times more Vitamin C than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Oriental Radishes with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Boiled Oriental Radishes with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Spinach with Salt vs Boiled Oriental Radishes with Salt:

• 100 calories of Boiled Spinach with Salt have 5.9 times more Calcium, 1.3 times more Copper, 17.6 times more Iron, 7.1 times more Magnesium, 20.9 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 1.6 times more Selenium and 4.3 times more Zinc than Boiled Oriental Radishes with Salt.
• While 100 kcal of Boiled and Drained Oriental Radishes with Salt contain 1.4 times more Water than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Oriental Radishes with Salt contain similar levels of Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Spinach with Salt have 3.3 times more Protein than Boiled Oriental Radishes with Salt.
• While 100 kcal of Boiled and Drained Oriental Radishes with Salt contain 5.8 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Oriental Radishes with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 100 calories.
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Oriental Radishes with Salt provide inadequate amounts of Omega 6 in 100 calories.