Comparing Nutrients in 1 kilogram Navel Oranges VS Radishes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Radishes	16%	5%	79%

Macro Nutrients

	Navel Oranges	Radishes	Recommended Dietary Allowance
Energy	17% 490kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	26% 34g	130g per day for Men 19-50 years
Sugars	117% 85g	25.7% 18.6g	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	31% 22.5g	9.8% 7.1g	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	% 19.7g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1g	g per day for Men 19-50 years
Fiber	58% 22g	42% 16g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Radishes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	54.6% 0.71mg	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	85% 340μg	62.5% 250μg	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	657% 591mg	164% 148mg	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	10% 1.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Radishes	Recommended Dietary Allowance
Calcium	43% 430mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.5% 60μg	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	16.3% 1.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	30% 0.69mg	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	33% 230mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.7% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Radishes per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Radishes:

• 1 kilogram of Navel Oranges has 5.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 4 times more Vitamin C than Radishes.
• Both Navel Oranges and Radishes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Radishes have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Navel Oranges as well as Raw Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Radishes:

• 1 kilogram of Navel Oranges has 1.7 times more Calcium than Radishes.
• While 1 kg of Raw Radishes contains 1.3 times more Copper, 2.6 times more Iron, 2.4 times more Manganese, 1.4 times more Potassium, 39 times more Sodium and 3.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Radishes contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Radishes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.7 times more Carbohydrate, 4.6 times more Sugars, 3.2 times more Fructose and 1.4 times more Fiber than Radishes.
• Both Raw Navel Oranges as well as Raw Radishes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.