Comparing Nutrients in 14 ounces Dried Oriental Radishes VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Dried Oriental Radishes	Boiled Salsify	Recommended Dietary Allowance
Energy	37% 1076kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 252g	47% 61g	130g per day for Men 19-50 years
Sugars	204% 148g	16% 11.5g	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	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	250% 95g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	56% 31.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Boiled Salsify	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	9.72% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	66.6% 0.87mg	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	20.3% 18.3mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Salsify	Recommended Dietary Allowance
Calcium	250% 2496mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	31% 0.28mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	36.2% 0.83mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	408% 13867mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.1% 78g	8.7% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oriental Radishes VS Boiled Salsify per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Oriental Radishes versus 14 oz of Boiled Salsify to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dried Oriental Radishes have 4.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 6.7 times more Vitamin B5, 2.8 times more Vitamin B6, 19.7 times more Vitamin B9 and 15 times more Vitamin K than Boiled Salsify.
• While 14 oz of Boiled and Drained Salsify contain more Vitamin C than Dried Oriental Radishes.
• 14 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• 14 ounces of Boiled Salsify have insufficient amounts of Vitamin K
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Dried Oriental Radishes have 13.4 times more Calcium, 23.3 times more Copper, 12.2 times more Iron, 9.4 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 12.3 times more Potassium, 17.4 times more Sodium and 7.1 times more Zinc than Boiled Salsify.
• While 14 oz of Boiled and Drained Salsify contain 4.1 times more Water than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Oriental Radishes have 4 times more Energy, 18.7 times more Omega 3, 4.1 times more Carbohydrate, 12.9 times more Sugars, 7.7 times more Fiber and 2.9 times more Protein than Boiled Salsify.
• 14 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in 14 ounces.