Comparing Nutrients in 300 calories Rutabagas VS Boiled Oriental Radishes

Weight per 300 calories

• Rutabagas: 811g
• Boiled Oriental Radishes: 1765g

Rutabagas have 2.2 times more energy per 100g than Boiled Oriental Radishes. It has low energy density when compared to other foods. Boiled and Drained Oriental Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	4.37% 4.24g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	4.05% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	50% 36g	44.5% 32.3g	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	18% 13g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	74.3% 28.2g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled 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	61% 0.73mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	31.2% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	40.2% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	51.6% 0.67mg	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	42.6% 170μg	75% 300μg	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	225% 203mg	296% 266mg	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	16.2% 2.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	35% 349mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	198% 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	44.6% 3.57mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	38.6% 162mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	25.3% 0.58mg	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	61.4% 430mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	148% 5029mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	19.6% 725g	45.3% 1677g	3700g per day for Men 19-50 years

Rutabagas VS Boiled Oriental Radishes Nutrients Per 300 Kcal

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

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

• 300 calories of Rutabagas have more Vitamin B1, 2.1 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin E than Boiled Oriental Radishes.
• While 300 kcal of Boiled and Drained Oriental Radishes contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Rutabagas.
• 300 calories of Boiled Oriental Radishes have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Rutabagas have 1.3 times more Iron and 1.8 times more Manganese than Boiled Oriental Radishes.
• While 300 kcal of Boiled and Drained Oriental Radishes contain 6.9 times more Copper, 2 times more Potassium, 2.2 times more Selenium, 2.4 times more Sodium and 2.3 times more Water than Raw Rutabagas.
• Both Rutabagas and Boiled Oriental Radishes contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Oriental Radishes contain 2.8 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Raw Rutabagas.
• Both Rutabagas and Boiled Oriental Radishes offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Omega 6 in 300 calories.