Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Oriental Radishes

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Oriental Radishes: 2778g

Frozen Broccoli Spears have 1.6 times more energy per 100g than Oriental Radishes. It has very low energy density when compared to other foods. Raw Oriental Radishes having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Frozen Broccoli Spears	Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	87.6% 114g	130g per day for Men 19-50 years
Sugars	35% 25.3g	96% 69.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	136% 51.7g	117% 44.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oriental Radishes	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	76.7% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	98% 1.28mg	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	405% 1621μg	194% 778μg	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	1308% 1178mg	679% 611mg	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	155% 23.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	6.94% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oriental Radishes	Recommended Dietary Allowance
Calcium	70.7% 707mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	355% 3.2mg	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	155% 12.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	46% 1.06mg	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	145% 1017mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	185% 6306mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	42% 1561g	71% 2628g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Oriental Radishes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Oriental Radishes?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Oriental Radishes:

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 2.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C, more Vitamin E and 209.8 times more Vitamin K than Oriental Radishes.
• Both Frozen Broccoli Spears and Oriental Radishes provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Oriental Radishes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Oriental Radishes:

• 500 calories of Frozen Broccoli Spears have 4.2 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Oriental Radishes.
• While 500 kcal of Raw Oriental Radishes contain 5.1 times more Copper, 1.6 times more Magnesium, 1.5 times more Potassium, 2 times more Sodium and 1.7 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oriental Radishes contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 2.7 times more Omega 3 and 3.2 times more Protein than Oriental Radishes.
• While 500 kcal of Raw Oriental Radishes contain 2.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oriental Radishes offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Frozen Broccoli Spears as well as Raw Oriental Radishes provide inadequate amounts of Omega 6 in 500 calories.