Comparing Nutrients in 14 ounces Boiled Oriental Radishes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Oriental Radishes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	10% 7.26g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental Radishes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	39.7% 0.52mg	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	17% 67.5μg	66.5% 266μg	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	66.6% 60mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	16.8% 0.15mg	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	7.44% 0.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	50.7% 1.17mg	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	13.6% 95mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 377g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Oriental Radishes vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 3.9 times more Vitamin B9, 3.7 times more Vitamin C, more Vitamin E and 270.3 times more Vitamin K than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Oriental Radishes vs Frozen Chopped Broccoli:

• Boiled and Drained Oriental Radishes have 2.7 times more Copper and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Calcium, 5.4 times more Iron, 2 times more Magnesium, 8.9 times more Manganese, 2.1 times more Phosphorus, 4 times more Selenium, 1.8 times more Sodium and 3.7 times more Zinc than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Oriental Radishes have 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 4.2 times more Protein than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.