Comparing Nutrients in 1 pound Boiled Spinach with Salt VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	12% 15.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	19% 7.26g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	61.7% 617mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	93% 1388mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 414g	11.7% 431g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Spinach 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 Boiled Spinach with Salt vs Boiled Oriental Radishes with Salt:

• 1 pound of Boiled Spinach with Salt has more Vitamin A, more Vitamin B1, 10.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin E and 1645.3 times more Vitamin K than Boiled Oriental Radishes with Salt.
• While 1 lb of Boiled and Drained Oriental Radishes with Salt contains 1.5 times more Vitamin C than Boiled and Drained Spinach 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 Boiled and Drained Spinach 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 Boiled Spinach with Salt vs Boiled Oriental Radishes with Salt:

• 1 pound of Boiled Spinach with Salt has 8 times more Calcium, 1.7 times more Copper, 23.8 times more Iron, 9.7 times more Magnesium, 28.3 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium, 1.2 times more Sodium and 5.8 times more Zinc than Boiled Oriental Radishes with Salt.
• Both Boiled Spinach with Salt and Boiled Oriental Radishes with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Oriental Radishes with Salt lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach with Salt has 1.3 times more Omega 3, 1.5 times more Fiber and 4.4 times more Protein than Boiled Oriental Radishes with Salt.
• While 1 lb of Boiled and Drained Oriental Radishes with Salt contains 4.3 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Boiled Oriental Radishes with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Oriental Radishes with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Spinach with Salt as well as Boiled and Drained Oriental Radishes with Salt provide inadequate amounts of Energy and Omega 6 in one pound.