Comparing Nutrients in 300 calories Dried Oriental Radishes VS Boiled Rutabagas

Weight per 300 calories

• Dried Oriental Radishes: 111g
• Boiled Rutabagas: 1000g

Dried Oriental Radishes have 9 times more energy per 100g than Boiled Rutabagas. It has high energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	57% 41.3g	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	69.6% 26.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dried 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	25% 0.3mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	78.5% 1.02mg	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	81.6% 327μg	37.5% 150μg	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	0% 0mg	209% 188mg	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	0.074% 0.011mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	69.6% 696mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	32.2% 0.29mg	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	93% 7.45mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	32.3% 226mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	24.7% 915g	3700g per day for Men 19-50 years

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

• Dried Oriental Radishes have 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 216.8 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dried Oriental Radishes have 3.9 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Potassium, 6.2 times more Sodium and 2 times more Zinc than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 1.6 times more Manganese, 1.8 times more Phosphorus, 9 times more Selenium and 42 times more Water than Dried Oriental Radishes.

Comparison of macro-nutrients per 300 calories:

• Dried Oriental Radishes have 1.5 times more Fiber than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2.5 times more Omega 3 than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Boiled and Drained Rutabagas have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.