Comparing Nutrients in 300 calories Oriental Radishes VS Dried Oriental Radishes

Weight per 300 calories

• Oriental Radishes: 1667g
• Dried Oriental Radishes: 111g

Dried Oriental Radishes have 15.1 times more energy per unit of mass than Raw Oriental Radishes, which is high in comparison to other foods. Oriental Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Oriental Radishes	Dried 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	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	30.2% 0.48g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	52.6% 68.3g	54% 70g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	70% 26.7g	69.6% 26.5g	38g per day for Men 19-50 years
Protein	18% 10g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	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	27.8% 0.33mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	117% 467μg	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	407% 367mg	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	4.17% 5μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	45% 450mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	83.3% 6.67mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	54.8% 383mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	111% 3783mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	42.6% 1577g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Raw Oriental Radishes have 1.4 times more Vitamin B9 and more Vitamin C than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 2.3 times more Vitamin B2 than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Dried Oriental Radishes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Raw 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 Oriental Radishes vs Dried Oriental Radishes:

• Raw Oriental Radishes have 1.4 times more Magnesium, 1.7 times more Phosphorus, 15.1 times more Selenium and 72.4 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.5 times more Calcium than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Dried Oriental Radishes have similar amounts of Copper, Iron, Manganese, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oriental Radishes have 2.1 times more Omega 3 than Dried Oriental Radishes.
• Both Raw Oriental Radishes and Dried Oriental Radishes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.