Comparing Nutrients in 500 calories Boiled Broccoli VS Radishes

Weight per 500 calories

• Boiled Broccoli: 1429g
• Radishes: 3125g

Boiled Broccoli has 2.2 times more energy per 100g than Radishes. It has low energy density when compared to other foods. Raw Radishes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Radishes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Radishes	16%	5%	79%

Macro Nutrients

	Boiled Broccoli	Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.7% 106g	130g per day for Men 19-50 years
Sugars	27.4% 20g	80% 58g	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	14.6% 10.6g	30.6% 22g	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	% 7g	% 33g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 3.13g	g per day for Men 19-50 years
Fiber	124% 47g	132% 50g	38g per day for Men 19-50 years
Protein	60.7% 34g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Radishes	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	171% 2.2mg	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	386% 1543μg	195% 781μg	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	1030% 927mg	514% 463mg	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	138% 20.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Radishes	Recommended Dietary Allowance
Calcium	57% 571mg	78% 781mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	174% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	4.7% 188μg	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	120% 9.57mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	94% 2.16mg	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	137% 957mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	214% 7281mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	79.5% 8.75mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	80.5% 2977g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Radishes:

• Boiled and Drained Broccoli has more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin C, more Vitamin E and 49.6 times more Vitamin K than Raw Radishes.
• Both Boiled and Drained Broccoli and Raw Radishes have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Radishes:

• Boiled and Drained Broccoli has 1.3 times more Manganese, 1.5 times more Phosphorus and 1.2 times more Selenium than Raw Radishes.
• While Raw Radishes contain 1.4 times more Calcium, 1.8 times more Copper, 1.7 times more Potassium, 2.1 times more Sodium, 1.4 times more Zinc and 2.3 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Radishes have similar amounts of Iron and Magnesium per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Radishes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 1.9 times more Fat, 1.8 times more Omega 3 and 1.6 times more Protein than Raw Radishes.
• While Raw Radishes contain 2.9 times more Sugars and 2.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Radishes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Radishes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.