Comparing Nutrients in 300 calories Oriental Radishes VS Boiled Rutabagas

Weight per 300 calories

• Oriental Radishes: 1667g
• Boiled Rutabagas: 1000g

Boiled and Drained Rutabagas have 1.7 times more energy per unit of mass than Raw Oriental Radishes, which is 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 Boiled Rutabagas?

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	30.2% 0.48g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	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	52.6% 68.3g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	70% 26.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	18% 10g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	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	27.8% 0.33mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	117% 467μg	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	407% 367mg	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% 0mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	45% 450mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	83.3% 6.67mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	54.8% 383mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	111% 3783mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	42.6% 1577g	24.7% 915g	3700g per day for Men 19-50 years

Oriental Radishes VS Boiled Rutabagas Nutrients Per 300 Kcal

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

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

• 300 calories of Oriental Radishes have 1.5 times more Vitamin B5, 3.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled Rutabagas.
• While 300 kcal of Boiled and Drained Rutabagas contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin E than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oriental Radishes have insufficient amounts of Vitamin E
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oriental Radishes have 2.5 times more Calcium, 6.6 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 1.8 times more Potassium, 1.7 times more Selenium, 7 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Boiled Rutabagas.
• While 300 kcal of Boiled and Drained Rutabagas contain 1.5 times more Manganese than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oriental Radishes have 1.5 times more Fiber than Boiled Rutabagas.
• Both Oriental Radishes and Boiled Rutabagas offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas provide inadequate amounts of Omega 6 in 300 calories.