Comparing Nutrients in 14 ounces Dried Oriental Radishes VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	37% 1076kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 252g	21% 27g	130g per day for Men 19-50 years
Sugars	204% 148g	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	250% 95g	19% 7.14g	38g per day for Men 19-50 years
Protein	56% 31.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	31% 0.4mg	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	15% 59.5μg	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	83% 74.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	250% 2496mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	12.8% 0.12mg	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	334% 26.7mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	16.7% 0.38mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	408% 13867mg	25.2% 857mg	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	73.6% 1103mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.1% 78g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dried Oriental Radishes have 3.3 times more Vitamin B1, 16.6 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 6.1 times more Vitamin B6, 19.7 times more Vitamin B9 and 22.5 times more Vitamin K than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain more Vitamin C and 24 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Oriental Radishes have 34.9 times more Calcium, 56.2 times more Copper, 37.4 times more Iron, 17 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 16.2 times more Potassium, 55.6 times more Sodium and 17.8 times more Zinc than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 4.7 times more Water than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Boiled and Drained Rutabagas have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oriental Radishes have 9 times more Energy, 3.6 times more Omega 3, 9.3 times more Carbohydrate, 9.4 times more Sugars, 13.3 times more Fiber and 8.5 times more Protein than Boiled and Drained Rutabagas.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.