Comparing Nutrients in 1 pound Cooked Broccoli Raab VS White Icicle Radishes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
White Icicle Radishes	28%	6%	66%

Macro Nutrients

	Cooked Broccoli Raab	White Icicle Radishes	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	9.18% 12g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	31% 17.4g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	White Icicle Radishes	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	26% 0.34mg	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	80.5% 322μg	16% 63.5μg	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	186% 168mg	146% 132mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	White Icicle Radishes	Recommended Dietary Allowance
Calcium	53.5% 535mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	50% 0.45mg	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	72% 5.76mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	6.5% 0.15mg	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	53% 372mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS White Icicle Radishes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of White Icicle Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs White Icicle Radishes:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 5.6 times more Vitamin B1, 7 times more Vitamin B2, 6.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 5.1 times more Vitamin B9 and 1.3 times more Vitamin C than White Icicle Radishes.
• 1 pound of White Icicle Radishes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Cooked Broccoli Raab as well as Raw White Icicle Radishes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs White Icicle Radishes:

• 1 pound of Cooked Broccoli Raab has 4.4 times more Calcium, 1.6 times more Iron, 3 times more Magnesium, 11.5 times more Manganese, 2.9 times more Phosphorus, 1.2 times more Potassium, 1.9 times more Selenium, 3.5 times more Sodium and 4.2 times more Zinc than White Icicle Radishes.
• While 1 lb of Raw White Icicle Radishes contains 1.3 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and White Icicle Radishes contain similar levels of Water per one pound.
• 1 pound of White Icicle Radishes lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 6.9 times more Omega 3, 2 times more Fiber and 3.5 times more Protein than White Icicle Radishes.
• Both Cooked Broccoli Raab and White Icicle Radishes offer comparable quantities of Carbohydrate per one pound.
• 1 pound of White Icicle Radishes provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw White Icicle Radishes provide inadequate amounts of Energy and Omega 6 in one pound.