Comparing Nutrients in 500 calories Radishes VS Frozen Broccoli Spears

Weight per 500 calories

• Radishes: 3125g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.8 times more energy per unit of mass than Raw Radishes, which is very low in comparison to other foods. Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Radishes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	71% 92g	130g per day for Men 19-50 years
Sugars	80% 58g	35% 25.3g	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	30.6% 22g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 3.13g	NA	g per day for Men 19-50 years
Fiber	132% 50g	136% 51.7g	38g per day for Men 19-50 years
Protein	38% 21.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Radishes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.2mg	232% 3mg	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	195% 781μg	405% 1621μg	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	514% 463mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	78% 781mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 188μg	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	133% 10.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	192% 4.4mg	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	89.3% 625mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	214% 7281mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	79.5% 8.75mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	80.5% 2977g	42% 1561g	3700g per day for Men 19-50 years

Radishes VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Radishes have 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9, 2.5 times more Vitamin C, more Vitamin E and 43 times more Vitamin K than Raw Radishes.
• Both Radishes and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Radishes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Radishes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Radishes have 2.5 times more Copper, 1.7 times more Potassium, 4.2 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Selenium than Raw Radishes.
• Both Radishes and Frozen Broccoli Spears contain similar levels of Calcium, Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Radishes have 2.3 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.2 times more Omega 3 and 2.5 times more Protein than Raw Radishes.
• Both Radishes and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Radishes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.