Comparing Nutrients in 300 calories Boiled Oriental Radishes VS Dried Oriental Radishes

Weight per 300 calories

• Boiled Oriental Radishes: 1765g
• Dried Oriental Radishes: 111g

Dried Oriental Radishes have 15.9 times more energy per unit of mass than Boiled and Drained Oriental Radishes, which is high in comparison to other foods. Boiled Oriental Radishes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Oriental Radishes or Dried Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.37% 4.24g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.05% 0.69g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	54% 70g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	57% 41.3g	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	74.3% 28.2g	69.6% 26.5g	38g per day for Men 19-50 years
Protein	21% 12g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.2% 0.41mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.2% 2mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	52.6% 0.68mg	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	75% 300μg	81.6% 327μg	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	296% 266mg	0% 0mg	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	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	30% 300mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	201% 1.8mg	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	33% 2.65mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	60.5% 424mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	45.3% 1677g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Oriental Radishes vs Dried Oriental Radishes:

• Boiled and Drained Oriental Radishes have more Vitamin C than Dried Oriental Radishes.
• While Dried Oriental Radishes contain more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Dried Oriental Radishes have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 300 kcal.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Oriental Radishes vs Dried Oriental Radishes:

• Boiled and Drained Oriental Radishes have 1.9 times more Phosphorus, 1.3 times more Potassium, 15.9 times more Selenium and 77 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 2.3 times more Calcium, 2.8 times more Iron and 1.3 times more Sodium than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Dried Oriental Radishes have similar amounts of Copper, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Oriental Radishes have 5.3 times more Fat, 5.3 times more Saturated Fat, 5.3 times more Omega 3, 5.3 times more Omega 6 and 1.4 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.3 times more Sugars than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Dried Oriental Radishes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.