Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Boiled Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Boiled Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	25.2% 18.3g	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	21.2% 15.4g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	42% 16g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	29.2% 0.38mg	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	37.5% 150μg	42.5% 170μg	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	209% 188mg	168% 151mg	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	16% 2.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	18% 180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22.5% 1.8mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	14.3% 0.33mg	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	58.6% 410mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Boiled Oriental Radishes per 1 kg

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

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

• 1 kilogram of Boiled Rutabagas has more Vitamin B1, 1.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Oriental Radishes.
• Both Boiled Rutabagas and Boiled Oriental Radishes provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Rutabagas as well as Boiled and Drained Oriental 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 Boiled Rutabagas vs Boiled Oriental Radishes:

• 1 kilogram of Boiled Rutabagas has 2.9 times more Manganese and 1.7 times more Phosphorus than Boiled Oriental Radishes.
• While 1 kg of Boiled and Drained Oriental Radishes contains 3.5 times more Copper and 1.3 times more Potassium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Boiled Oriental Radishes contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Oriental Radishes lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Rutabagas as well as Boiled and Drained Oriental Radishes lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas has 2 times more Carbohydrate and 2.2 times more Sugars than Boiled Oriental Radishes.
• Both Boiled Rutabagas and Boiled Oriental Radishes offer comparable quantities of Omega 3 and Fiber per one kilogram.
• Both Boiled and Drained Rutabagas as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.