Comparing Nutrients in 300 calories Radishes VS Cooked Broccoli Raab

Weight per 300 calories

• Radishes: 1875g
• Cooked Broccoli Raab: 1200g

Cooked Broccoli Raab has 1.6 times more energy per unit of mass than Raw Radishes, which is very low in comparison to other foods. Radishes having very low energy density.

Discover which food has more nutrients per 300 calories - Radishes or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Radishes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	48% 35g	10.3% 7.44g	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	18.4% 13.3g	3.97% 2.88g	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	% 19.7g	% 2.76g	g per day for Men 19-50 years
Sucrose	% 1.88g	% 1.8g	g per day for Men 19-50 years
Fiber	79% 30g	88.4% 33.6g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Radishes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	303% 2724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	108% 5.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	203% 2.64mg	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% 469μg	213% 852μg	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	308% 278mg	493% 444mg	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	202% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	2560% 3072μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	47% 469mg	142% 1416mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	2.8% 113μg	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	79.7% 6.38mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	198% 4.56mg	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	53.6% 375mg	141% 984mg	700mg per day for Men 19-50 years
Potassium	128% 4369mg	121% 4116mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	28.4% 15.6μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	45% 672mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	48.3% 1786g	29.6% 1097g	3700g per day for Men 19-50 years

Radishes VS Cooked Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Radishes or Cooked Broccoli Raab?

Lets compare vitamin content per 300 calories of Radishes vs Cooked Broccoli Raab:

• 300 kcal of Cooked Broccoli Raab contain more Vitamin A, 9 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and 126 times more Vitamin K than Raw Radishes.
• 300 calories of Radishes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Radishes as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Radishes vs Cooked Broccoli Raab:

• 300 calories of Radishes have 1.6 times more Water than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 3 times more Calcium, 2.4 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 2.6 times more Phosphorus and 1.4 times more Selenium than Raw Radishes.
• Both Radishes and Cooked Broccoli Raab contain similar levels of Copper, Potassium, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Radishes have 1.7 times more Carbohydrate, 4.7 times more Sugars and 4.6 times more Fructose than Cooked Broccoli Raab.
• While 300 kcal of Cooked Broccoli Raab contain 3.3 times more Fat, 4.1 times more Omega 3 and 3.6 times more Protein than Raw Radishes.
• Both Radishes and Cooked Broccoli Raab offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Radishes as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.