Comparing Nutrients in 300 calories Oriental Radishes VS Salsify

Weight per 300 calories

• Oriental Radishes: 1667g
• Salsify: 366g

Raw Salsify has 4.6 times more energy per unit of mass than Raw Oriental Radishes, which is average in comparison to other foods. Oriental Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Salsify	15%	2%	83%

Macro Nutrients

	Oriental Radishes	Salsify	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	30.2% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	NA	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	31.8% 12g	38g per day for Men 19-50 years
Protein	18% 10g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Salsify	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	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	78% 1mg	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	23.8% 95μg	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	32.5% 29.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Salsify	Recommended Dietary Allowance
Calcium	45% 450mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	36% 0.33mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	42.6% 0.98mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	111% 3783mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	4.88% 73mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	42.6% 1577g	7.6% 282g	3700g per day for Men 19-50 years

Oriental Radishes VS Salsify Nutrients Per 300 Kcal

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

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

• 300 calories of Oriental Radishes have 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B9 and 12.5 times more Vitamin C than Salsify.
• While 300 kcal of Raw Salsify contain 2.4 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Oriental Radishes.
• Both Oriental Radishes and Salsify provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Oriental Radishes as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oriental Radishes vs Salsify:

• 300 calories of Oriental Radishes have 2.1 times more Calcium, 5.9 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 4 times more Selenium, 4.8 times more Sodium, 1.8 times more Zinc and 5.6 times more Water than Salsify.
• While 300 kcal of Raw Salsify contain 1.5 times more Manganese than Raw Oriental Radishes.
• 300 calories of Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oriental Radishes have 2.2 times more Fiber than Salsify.
• Both Oriental Radishes and Salsify offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.