Comparing Nutrients in 1 pound White Icicle Radishes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
White Icicle Radishes	28%	6%	66%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	White Icicle Radishes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.18% 12g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.43g	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	16.7% 6.35g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.9% 5g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	White Icicle Radishes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	60.4% 0.78mg	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	16% 63.5μg	50% 200μg	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	146% 132mg	223% 201mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Icicle Radishes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	12.2% 122mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	9.07% 0.082mg	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	45.4% 3.63mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	26% 0.6mg	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	18% 127mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: White Icicle Radishes VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of White Icicle Radishes vs Boiled Cauliflower:

• 1 lb of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw White Icicle Radishes.
• 1 pound of White Icicle Radishes have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw White Icicle Radishes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Icicle Radishes vs Boiled Cauliflower:

• 1 pound of White Icicle Radishes has 1.7 times more Calcium, 5.5 times more Copper, 2.5 times more Iron and 2 times more Potassium than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 4 times more Manganese than Raw White Icicle Radishes.
• Both White Icicle Radishes and Boiled Cauliflower contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of White Icicle Radishes lack sufficient amounts of Manganese
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Raw White Icicle Radishes as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Cauliflower contains 5.8 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Raw White Icicle Radishes.
• 1 pound of White Icicle Radishes provide inadequate amounts of Omega 3 and Protein
• Both Raw White Icicle Radishes as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.