Comparing Nutrients in 300 calories Rutabagas VS Dried Oriental Radishes

Weight per 300 calories

• Rutabagas: 811g
• Dried Oriental Radishes: 111g

Dried Oriental Radishes have 7.3 times more energy per unit of mass than Raw Rutabagas, which is high in comparison to other foods. Rutabagas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Rutabagas	Dried 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	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.76% 0.13g	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	54% 70g	130g per day for Men 19-50 years
Sugars	50% 36g	57% 41.3g	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	69.6% 26.5g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Dried 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	52.6% 0.68mg	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	81.6% 327μg	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	0% 0mg	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	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	35% 349mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	201% 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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	38.6% 162mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	26% 0.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.59% 21.8g	3700g per day for Men 19-50 years

Rutabagas VS Dried Oriental Radishes Nutrients Per 300 Kcal

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

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

• 300 calories of Rutabagas have 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin C and 219.7 times more Vitamin E than Dried Oriental Radishes.
• While 300 kcal of Dried Oriental Radishes contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Rutabagas.
• Both Rutabagas and Dried Oriental Radishes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Oriental Radishes have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Rutabagas as well as Dried 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 Dried Oriental Radishes:

• 300 calories of Rutabagas have 1.8 times more Manganese, 1.9 times more Phosphorus, 7.3 times more Selenium and 33.3 times more Water than Dried Oriental Radishes.
• While 300 kcal of Dried Oriental Radishes contain 2 times more Calcium, 7 times more Copper, 2.1 times more Iron, 1.6 times more Potassium and 3.2 times more Sodium than Raw Rutabagas.
• Both Rutabagas and Dried Oriental Radishes contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Dried Oriental Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rutabagas have 1.9 times more Omega 3 than Dried Oriental Radishes.
• While 300 kcal of Dried Oriental Radishes contain 1.4 times more Fiber than Raw Rutabagas.
• Both Rutabagas and Dried Oriental Radishes offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• Both Raw Rutabagas as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in 300 calories.