Comparing Nutrients in 500 calories Oriental Radishes VS Baked White Potatoes

Weight per 500 calories

• Oriental Radishes: 2778g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 5.1 times more energy per unit of mass than Raw Oriental Radishes, which is average in comparison to other foods. Oriental Radishes having very low energy density.

Which food has more nutrients per 500 calories - Oriental Radishes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oriental Radishes	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	88% 115g	130g per day for Men 19-50 years
Sugars	96% 69.4g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	117% 44.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	88.2% 1.15mg	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	194% 778μg	51.6% 207μg	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	679% 611mg	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.94% 8.33μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	75% 750mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	355% 3.2mg	76.7% 0.69mg	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	139% 11mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	106% 444mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	44.7% 1.03mg	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	91% 639mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	185% 6306mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	39% 583mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	71% 2628g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oriental Radishes vs Baked White Potatoes:

• Raw Oriental Radishes have 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 8.9 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin K than Raw Oriental Radishes.
• Both Raw Oriental Radishes and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Oriental Radishes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Oriental Radishes vs Baked White Potatoes:

• Raw Oriental Radishes have 13.8 times more Calcium, 4.6 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium, 15.3 times more Sodium, 2.2 times more Zinc and 6.4 times more Water than Baked Whole White Potatoes.
• Both Raw Oriental Radishes and Baked Whole White Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oriental Radishes have 9.9 times more Omega 3, 8.4 times more Sugars, 3.9 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Raw Oriental Radishes and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oriental Radishes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.