Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	6.9% 1.17g	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	487% 634g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	515% 373g	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	629% 239g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Dried 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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	370% 18.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	475% 6.18mg	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	738% 2950μg	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	0% 0mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	18% 180mg	629% 6290mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	1812% 16.3mg	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	841% 67.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	234% 5.4mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	1028% 34940mg	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	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	5.3% 197g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Rutabagas has more Vitamin C than Dried Oriental Radishes.
• While 1 kg of Dried Oriental Radishes contains 3.3 times more Vitamin B1, 16.6 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 6.1 times more Vitamin B6, 19.7 times more Vitamin B9 and 22.5 times more Vitamin K than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas have insufficient amounts of Vitamin K
• 1 kilogram of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas vs Dried Oriental Radishes:

• 1 kilogram of Boiled Rutabagas has 4.7 times more Water than Dried Oriental Radishes.
• While 1 kg of Dried Oriental Radishes contains 34.9 times more Calcium, 56.2 times more Copper, 37.4 times more Iron, 17 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 16.2 times more Potassium, 55.6 times more Sodium and 17.8 times more Zinc than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Oriental Radishes contains 9 times more Energy, 3.6 times more Omega 3, 9.3 times more Carbohydrate, 9.4 times more Sugars, 13.3 times more Fiber and 8.5 times more Protein than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in one kilogram.