Comparing Nutrients in 14 ounces Radishes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Radishes	Valencia Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	36.3% 47g	130g per day for Men 19-50 years
Sugars	10% 7.4g	NA	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	3.9% 2.8g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Radishes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	19.2% 0.25mg	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	25% 99μg	38.7% 155μg	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	65.3% 58.7mg	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.6% 24μg	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	17% 1.35mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	3.97% 0.091mg	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	11.3% 79.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Radishes vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 7.3 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Radishes.
• Both Raw Radishes and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Radishes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Radishes vs Valencia Oranges:

• Raw Radishes have 1.4 times more Copper, 3.8 times more Iron, 3 times more Manganese, 1.3 times more Potassium, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium than Raw Radishes.
• Both Raw Radishes and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Radishes have 1.9 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Energy, 3.5 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Raw Radishes.
• Both Raw Radishes as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.