Comparing Nutrients in 1 kilogram Boiled Carrots VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Boiled Carrots	Oriental Radishes	Recommended Dietary Allowance
Energy	12% 350kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	31.5% 41g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	34.5% 25g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Oriental Radishes	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	35.4% 0.46mg	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	35% 140μg	70% 280μg	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	40% 36mg	244% 220mg	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	68.7% 10.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Oriental Radishes	Recommended Dietary Allowance
Calcium	30% 300mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	16.5% 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	43% 300mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	66.8% 2270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Oriental Radishes:

• Boiled and Drained Carrots have more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin E and 45.7 times more Vitamin K than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 2 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Oriental Radishes:

• Boiled and Drained Carrots have 4.1 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Sodium and 1.3 times more Zinc than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 6.8 times more Copper and 1.6 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Oriental Radishes have similar amounts of Calcium, Iron, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.9 times more Energy, 2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 29 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.