Comparing Nutrients in 500 calories Boiled Oriental Radishes VS Boiled Broccoli

Weight per 500 calories

• Boiled Oriental Radishes: 2941g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Boiled and Drained Oriental Radishes, which is low in comparison to other foods. Boiled Oriental Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.28% 7.06g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	127% 2.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	79% 103g	130g per day for Men 19-50 years
Sugars	74.2% 54g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	124% 47g	124% 47g	38g per day for Men 19-50 years
Protein	35% 19.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	220% 2.86mg	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	125% 500μg	386% 1543μg	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	493% 444mg	1030% 927mg	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	0% 0mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.35% 8.82μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	55% 4.4mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	120% 2.77mg	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	101% 706mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	247% 8382mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	37.4% 20.6μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	75.5% 2795g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, 2.1 times more Vitamin C, more Vitamin E and 228.4 times more Vitamin K than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Oriental Radishes have 3.4 times more Copper, 2 times more Potassium and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Iron, 2.9 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Oriental Radishes have 1.2 times more Fat, 1.9 times more Saturated Fat, 1.6 times more Omega 6 and 2.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Protein than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Oriental Radishes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.