Comparing Nutrients in 1 pound Oriental Radishes VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	24% 31g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	24.7% 18g	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	9.63% 7g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	35.6% 0.46mg	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	31.8% 127μg	17% 68μg	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	111% 100mg	95% 85.3mg	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	0% 0mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	12.2% 122mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	14.6% 0.13mg	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	22.7% 1.8mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	19% 0.44mg	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	15% 104mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Oriental Radishes VS Boiled Rutabagas per 1 lb

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

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

• 1 pound of Oriental Radishes has 1.9 times more Vitamin B9 than Boiled Rutabagas.
• While 1 lb of Boiled and Drained Rutabagas contains 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas provide similar amounts of Vitamin B5 and Vitamin C per one pound.
• 1 pound of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Oriental Radishes vs Boiled Rutabagas:

• 1 pound of Oriental Radishes has 1.5 times more Calcium, 4 times more Copper, 2.2 times more Iron and 1.6 times more Magnesium than Boiled Rutabagas.
• While 1 lb of Boiled and Drained Rutabagas contains 2.6 times more Manganese and 1.8 times more Phosphorus than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas contain similar levels of Potassium and Water per one pound.
• 1 pound of Oriental Radishes lack sufficient amounts of Manganese
• 1 pound of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Rutabagas contains 2 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Sugars than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas offer comparable quantities of Fiber per one pound.
• 1 pound of Oriental Radishes provide inadequate amounts of Omega 3
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in one pound.