Comparing Nutrients in 14 ounces Oriental Radishes VS Boiled Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Oriental Radishes	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	10% 7.26g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Boiled 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	6.6% 0.079mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.6% 0.15mg	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	27.8% 111μg	17% 67.5μg	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	97% 87.3mg	66.6% 60mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	44.5% 0.4mg	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	20% 1.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	5.7% 0.13mg	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% 91mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	33.3% 1131mg	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	5.56% 83.3mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 377g	3700g per day for Men 19-50 years

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

• Raw Oriental Radishes have more Vitamin B1, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Oriental Radishes as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Raw Oriental Radishes have 1.6 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium and 1.6 times more Sodium than Boiled and Drained Oriental Radishes.
• While Boiled and Drained Oriental Radishes contain 1.3 times more Potassium than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oriental Radishes have 1.4 times more Sugars than Boiled and Drained Oriental Radishes.
• While Boiled and Drained Oriental Radishes contain 2.4 times more Omega 3 than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Oriental Radishes as well as Boiled and Drained Oriental Radishes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.