Comparing Nutrients in 1 pound White Icicle Radishes VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
White Icicle Radishes	28%	6%	66%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	White Icicle Radishes	Boiled Summer Squash	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.3% 0.22g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	16.2% 11.7g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.9% 5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	White Icicle Radishes	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	16.6% 0.2mg	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	8.5% 1.36mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.7% 0.29mg	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	22.7% 91μg	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	27.7% 25mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Icicle Radishes	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	12.2% 122mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	52% 0.47mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	6.5% 0.15mg	42% 0.97mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11.5% 425g	3700g per day for Men 19-50 years

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

• Raw White Icicle Radishes have 1.3 times more Vitamin B5 and 5.3 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin B6 per 1 lb.
• Both Raw White Icicle Radishes as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw White Icicle Radishes have 2.2 times more Iron, 1.5 times more Potassium, 3.5 times more Selenium and 16 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 2.7 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus and 3 times more Zinc than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Boiled and Drained All Varieties Summer Squash have similar amounts of Calcium, Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw White Icicle Radishes have 1.2 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 2.8 times more Omega 3 and 1.6 times more Carbohydrate than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Boiled and Drained All Varieties Summer Squash have similar amounts of Fiber per 1 lb.
• Both Raw White Icicle Radishes as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.