Comparing Nutrients in 300 calories Oriental Radishes VS Cauliflower

Weight per 300 calories

• Oriental Radishes: 1667g
• Cauliflower: 1200g

Raw Cauliflower has 1.4 times more energy per unit of mass than Raw Oriental Radishes, which is very low in comparison to other foods. Oriental Radishes having very low energy density.

Discover which food has more nutrients per 300 calories - Oriental Radishes or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Oriental Radishes	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	30.2% 0.48g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.3g	46% 59.6g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	70% 26.7g	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	170% 2.2mg	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	117% 467μg	171% 684μg	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	407% 367mg	643% 578mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Cauliflower	Recommended Dietary Allowance
Calcium	45% 450mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	83.3% 6.67mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	81% 1.86mg	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	54.8% 383mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	111% 3783mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	42.6% 1577g	30% 1105g	3700g per day for Men 19-50 years

Oriental Radishes VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oriental Radishes or Cauliflower?

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

• 300 kcal of Raw Cauliflower contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and 37.2 times more Vitamin K than Raw Oriental Radishes.
• 300 calories of Oriental Radishes have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Oriental Radishes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oriental Radishes vs Cauliflower:

• 300 calories of Oriental Radishes have 1.7 times more Calcium, 4.1 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Selenium and 1.4 times more Water than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2.9 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Raw Oriental Radishes.
• Both Oriental Radishes and Cauliflower contain similar levels of Potassium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oriental Radishes have 2.7 times more Omega 3 and 1.8 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2.3 times more Protein than Raw Oriental Radishes.
• Both Oriental Radishes and Cauliflower offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Oriental Radishes as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.