Comparing Nutrients in 1 kilogram 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	5.5% 160kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	91% 119g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	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	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	65.8% 25g	38g per day for Men 19-50 years
Protein	12% 6.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Radishes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Valencia Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	68.5% 2330mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.7% 953g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Radishes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.