Comparing Nutrients in 1 kilogram Radishes VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Radishes	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	5.5% 160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.7% 953g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Radishes VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Radishes versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Radishes vs Boiled Spears Frozen Broccoli:

• 1 kg of Boiled and Drained Spears 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, 2.7 times more Vitamin C, more Vitamin E and 67.8 times more Vitamin K than Raw Radishes.
• Both Radishes and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Radishes as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Radishes vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Radishes has 1.3 times more Potassium and 1.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 2.8 times more Phosphorus and 3.2 times more Selenium than Raw Radishes.
• Both Radishes and Boiled Spears Frozen Broccoli contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Radishes has 1.3 times more Sugars than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears 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.
• 1 kilogram of Radishes provide inadequate amounts of Omega 3 and Protein
• Both Raw Radishes as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.