Comparing Nutrients in 500 calories Dried Oriental Radishes VS Boiled Rutabagas

Weight per 500 calories

• Dried Oriental Radishes: 185g
• Boiled Rutabagas: 1667g

Dried Oriental Radishes have 9 times more energy per 100g than Boiled Rutabagas. It has high energy density when compared to other foods. Boiled and Drained Rutabagas having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	87.7% 114g	130g per day for Men 19-50 years
Sugars	95% 69g	91% 66g	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	35.4% 25.7g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.83g	g per day for Men 19-50 years
Fiber	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	26% 14.6g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.5% 0.5mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.25mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	74.5% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.3% 3.4mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	131% 1.7mg	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	136% 544μg	62.5% 250μg	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	0% 0mg	348% 313mg	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	0.12% 0.018mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	116% 1161mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	53.7% 0.48mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	70.3% 1.6mg	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	53.8% 376mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	190% 6446mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	21.2% 11.7μg	55μg per day for Men 19-50 years
Sodium	34% 513mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	41.2% 1526g	3700g per day for Men 19-50 years

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

• Dried Oriental Radishes have 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.5 times more Vitamin K than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 216.8 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Oriental Radishes vs Boiled Rutabagas:

• Dried Oriental Radishes have 3.9 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Potassium, 6.2 times more Sodium and 2 times more Zinc than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 1.6 times more Manganese, 1.8 times more Phosphorus, 9 times more Selenium and 42 times more Water than Dried Oriental Radishes.

Comparison of macro-nutrients per 500 calories:

• Dried Oriental Radishes have 1.5 times more Fiber than Boiled and Drained Rutabagas.
• While Boiled and Drained Rutabagas contain 2.5 times more Omega 3 than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Boiled and Drained Rutabagas have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Dried Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.