Comparing Nutrients in 1 kilogram Canned Spinach with Liquids VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	22.5% 29g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	42% 16g	38g per day for Men 19-50 years
Protein	37.7% 21g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	449% 4040μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	145% 580μg	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	150% 135mg	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	107% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3173% 3808μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	198% 16mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	45.7% 320mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 932g	25.7% 950g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Oriental Radishes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Spinach with Liquids vs Boiled Oriental Radishes with Salt:

• 1 kilogram of Canned Spinach with Liquids has more Vitamin A, 4.6 times more Vitamin B2, 2.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin E and 1269.3 times more Vitamin K than Boiled Oriental Radishes with Salt.
• While 1 kg of Boiled and Drained Oriental Radishes with Salt contains 3 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Oriental Radishes with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Spinach with Liquids have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Oriental Radishes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Spinach with Liquids vs Boiled Oriental Radishes with Salt:

• 1 kilogram of Canned Spinach with Liquids has 4.9 times more Calcium, 10.5 times more Iron, 6.2 times more Magnesium, 14.9 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Selenium and 3.2 times more Zinc than Boiled Oriental Radishes with Salt.
• While 1 kg of Boiled and Drained Oriental Radishes with Salt contains 3.3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Oriental Radishes with Salt contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Oriental Radishes with Salt lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Spinach with Liquids has 1.8 times more Omega 3, 1.4 times more Fiber and 3.1 times more Protein than Boiled Oriental Radishes with Salt.
• While 1 kg of Boiled and Drained Oriental Radishes with Salt contains 5.5 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Oriental Radishes with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Oriental Radishes with Salt provide inadequate amounts of Protein
• Both Canned Spinach Solids and Liquids as well as Boiled and Drained Oriental Radishes with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.