Comparing Nutrients in 500 calories Broccoli Raab VS Oriental Radishes

Weight per 500 calories

• Broccoli Raab: 2273g
• Oriental Radishes: 2778g

Broccoli Raab has 1.2 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 - Broccoli Raab or Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Broccoli Raab	Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	87.6% 114g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	117% 44.4g	38g per day for Men 19-50 years
Protein	129% 72g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oriental Radishes	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	76.7% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	6.94% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oriental Radishes	Recommended Dietary Allowance
Calcium	245% 2455mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	185% 6306mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	57% 2103g	71% 2628g	3700g per day for Men 19-50 years

Broccoli Raab VS Oriental Radishes Nutrients Per 500 Kcal

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

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

• 500 calories of Broccoli Raab have more Vitamin A, 6.6 times more Vitamin B1, 5.3 times more Vitamin B2, 5 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin E and 610.9 times more Vitamin K than Oriental Radishes.
• While 500 kcal of Raw Oriental Radishes contain 1.3 times more Vitamin C than Raw Broccoli Raab.
• 500 calories of Oriental Radishes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Oriental Radishes:

• 500 calories of Broccoli Raab have 3.3 times more Calcium, 4.4 times more Iron, 8.5 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Sodium and 4.2 times more Zinc than Oriental Radishes.
• While 500 kcal of Raw Oriental Radishes contain 3.3 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Oriental Radishes contain similar levels of Magnesium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 4 times more Fat, 5.3 times more Omega 3, 1.4 times more Fiber and 4.3 times more Protein than Oriental Radishes.
• While 500 kcal of Raw Oriental Radishes contain 1.8 times more Carbohydrate and 8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Oriental Radishes offer comparable quantities of Energy per 500 calories.
• Both Raw Broccoli Raab as well as Raw Oriental Radishes provide inadequate amounts of Omega 6 in 500 calories.