Comparing Nutrients in 14 ounces Oranges VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Oranges	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	6.43% 187kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	193% 252g	130g per day for Men 19-50 years
Sugars	51% 37g	204% 148g	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	25% 9.53g	250% 95g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	189% 2.45mg	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	29.8% 119μg	293% 1171μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	16% 159mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	719% 6.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	93% 2.14mg	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	7.94% 55.6mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	9.3% 344g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dried Oriental Radishes:

• Raw Oranges have more Vitamin A, more Vitamin C and 18 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.1 times more Vitamin B1, 17 times more Vitamin B2, 12.1 times more Vitamin B3, 7.4 times more Vitamin B5, 10.3 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Oriental Radishes:

• Raw Oranges have 4.4 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 15.7 times more Calcium, 36.2 times more Copper, 67.3 times more Iron, 17 times more Magnesium, 21.6 times more Manganese, 14.6 times more Phosphorus, 19.3 times more Potassium, 1.4 times more Selenium, more Sodium and 30.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Oriental Radishes contain 5.8 times more Energy, 29.4 times more Omega 3, 5.4 times more Carbohydrate, 4 times more Sugars, 10 times more Fiber and 8.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.