Comparing Nutrients in 14 ounces Boiled Oriental Radishes VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	10.5% 13.6g	193% 252g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	16.7% 6.35g	250% 95g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	17% 67.5μg	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	66.6% 60mg	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	0% 0mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	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	7.44% 0.6mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	13.6% 95mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	10% 377g	2.1% 78g	3700g per day for Men 19-50 years

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

• Boiled and Drained Oriental Radishes have more Vitamin C than Dried Oriental Radishes.
• While Dried Oriental Radishes contain more Vitamin B1, 29.6 times more Vitamin B2, 22.7 times more Vitamin B3, 16.2 times more Vitamin B5, 16.3 times more Vitamin B6, 17.4 times more Vitamin B9 and 15 times more Vitamin K than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Boiled and Drained Oriental Radishes have 4.8 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 37 times more Calcium, 16.1 times more Copper, 44.9 times more Iron, 18.9 times more Magnesium, 16.3 times more Manganese, 8.5 times more Phosphorus, 12.3 times more Potassium, 21.4 times more Sodium and 16.4 times more Zinc than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Dried Oriental Radishes have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oriental Radishes contain 15.9 times more Energy, 3 times more Omega 3, 18.5 times more Carbohydrate, 20.4 times more Sugars, 14.9 times more Fiber and 11.8 times more Protein than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.