Comparing Nutrients in 1 kilogram Radishes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Radishes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	41% 53.5g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	20.3% 14.7g	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	9.8% 7.1g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	12% 6.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Radishes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	100% 1.3mg	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	62.5% 250μg	140% 560μg	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	164% 148mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	1.5% 60μg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	97% 2.23mg	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	28.6% 200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.7% 953g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Radishes vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 4.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 2.7 times more Vitamin C, more Vitamin E and 67.8 times more Vitamin K than Raw Radishes.
• Both Raw Radishes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Radishes vs Cooked Chopped Frozen Broccoli:

• Raw Radishes have 1.5 times more Copper, 1.6 times more Potassium and 3.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese and 2.5 times more Phosphorus than Raw Radishes.
• Both Raw Radishes and Boiled Chopped Frozen Broccoli have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Radishes have 1.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Omega 3, 1.6 times more Carbohydrate, 1.9 times more Fiber and 4.6 times more Protein than Raw Radishes.
• Both Raw Radishes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.