Comparing Nutrients in 300 calories Radishes VS Oriental Radishes

Weight per 300 calories

• Radishes: 1875g
• Oriental Radishes: 1667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Radishes	Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	30.2% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.88% 0.32g	1.57% 0.27g	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	52.6% 68.3g	130g per day for Men 19-50 years
Sugars	48% 35g	57.5% 41.7g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.88g	NA	g per day for Men 19-50 years
Fiber	79% 30g	70% 26.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Radishes	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	18.8% 0.23mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.3% 0.73mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	59% 0.77mg	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	117% 467μg	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	407% 367mg	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	20.3% 24.4μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Oriental Radishes	Recommended Dietary Allowance
Calcium	47% 469mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	213% 1.9mg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	27.5% 0.63mg	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	54.8% 383mg	700mg per day for Men 19-50 years
Potassium	128% 4369mg	111% 3783mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	48.3% 1786g	42.6% 1577g	3700g per day for Men 19-50 years

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

• Raw Radishes have 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin K than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Radishes as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Radishes vs Oriental Radishes:

• Raw Radishes have 2 times more Manganese, 2.1 times more Sodium and 2.1 times more Zinc than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 2 times more Copper and 1.4 times more Magnesium than Raw Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Radishes have 1.2 times more Omega 3 and 1.3 times more Protein than Raw Oriental Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw Radishes as well as Raw Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.