Comparing Nutrients in 300 calories Oriental Radishes VS Boiled Oriental Radishes

Weight per 300 calories

• Oriental Radishes: 1667g
• Boiled Oriental Radishes: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Oriental Radishes	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	4.37% 4.24g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	30.2% 0.48g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	4.05% 0.69g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	44.5% 32.3g	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	70% 26.7g	74.3% 28.2g	38g per day for Men 19-50 years
Protein	18% 10g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Boiled 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	27.8% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	31.2% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	40.2% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	51.6% 0.67mg	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	75% 300μg	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	296% 266mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	45% 450mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	198% 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	83.3% 6.67mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	25.3% 0.58mg	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	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	111% 3783mg	148% 5029mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	42.6% 1577g	45.3% 1677g	3700g per day for Men 19-50 years

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

• Raw Oriental Radishes have more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Raw Oriental Radishes as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Raw Oriental Radishes have 1.5 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium and 1.5 times more Sodium than Boiled and Drained Oriental Radishes.
• While Boiled and Drained Oriental Radishes contain 1.3 times more Potassium than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Copper, Manganese, Phosphorus, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oriental Radishes have 1.3 times more Sugars than Boiled and Drained Oriental Radishes.
• While Boiled and Drained Oriental Radishes contain 2.5 times more Fat, 2.6 times more Saturated Fat, 2.5 times more Omega 3 and 2.6 times more Omega 6 than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Boiled and Drained Oriental Radishes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Oriental Radishes as well as Boiled and Drained Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.