Comparing Nutrients in 14 ounces Dried Oriental Radishes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Energy	37% 1076kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 252g	22% 28.5g	130g per day for Men 19-50 years
Sugars	204% 148g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	250% 95g	34.5% 13g	38g per day for Men 19-50 years
Protein	56% 31.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	61% 0.79mg	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	293% 1171μg	107% 429μg	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	0% 0mg	286% 258mg	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	250% 2496mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	334% 26.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	33.5% 0.77mg	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	116% 810mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	408% 13867mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.1% 78g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dried Oriental Radishes have 4.3 times more Vitamin B1, 5.5 times more Vitamin B2, 6.1 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C, 145 times more Vitamin E and 31.4 times more Vitamin K than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Oriental Radishes have 15.7 times more Calcium, 26.7 times more Copper, 10 times more Iron, 8.1 times more Magnesium, 2.8 times more Manganese, 3 times more Phosphorus, 11.9 times more Potassium, 6.8 times more Sodium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Selenium and 4.5 times more Water than Dried Oriental Radishes.

Comparison of macro-nutrients per 14 ounces:

• Dried Oriental Radishes have 7.7 times more Energy, 1.7 times more Omega 3, 8.8 times more Carbohydrate, 26.8 times more Sugars, 7.2 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• Both Dried Oriental Radishes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.