Comparing Nutrients in 1 pound Canned Pumpkin with Salt VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	11.4% 8.3g	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	34.6% 13g	19% 7.26g	38g per day for Men 19-50 years
Protein	8.9% 5g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	392% 3529μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	13.3% 0.17mg	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	13.6% 54.4μg	19.3% 77μg	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	21% 19mg	76% 68.5mg	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	32% 4.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	51% 0.46mg	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	79% 6.3mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	22.7% 159mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 408g	11.7% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Boiled Oriental Radishes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pumpkin with Salt vs Boiled Oriental Radishes with Salt:

• 1 pound of Canned Pumpkin with Salt has more Vitamin A, more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin E and 53.3 times more Vitamin K than Boiled Oriental Radishes with Salt.
• While 1 lb of Boiled and Drained Oriental Radishes with Salt contains 1.4 times more Vitamin B9 and 3.6 times more Vitamin C than Canned Pumpkin with Salt.
• 1 pound of Boiled Oriental Radishes with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Pumpkin with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin with Salt vs Boiled Oriental Radishes with Salt:

• 1 pound of Canned Pumpkin with Salt has 1.5 times more Calcium, 9.3 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese and 1.5 times more Phosphorus than Boiled Oriental Radishes with Salt.
• While 1 lb of Boiled and Drained Oriental Radishes with Salt contains 1.4 times more Potassium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Oriental Radishes with Salt contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Boiled Oriental Radishes with Salt lack sufficient amounts of Calcium, Iron and Manganese
• Both Canned Pumpkin with Salt as well as Boiled and Drained Oriental Radishes with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin with Salt has 2.4 times more Carbohydrate, 1.8 times more Sugars and 1.8 times more Fiber than Boiled Oriental Radishes with Salt.
• While 1 lb of Boiled and Drained Oriental Radishes with Salt contains 8.6 times more Omega 3 than Canned Pumpkin with Salt.
• 1 pound of Canned Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Canned Pumpkin with Salt as well as Boiled and Drained Oriental Radishes with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.