Comparing Nutrients in 500 calories Radishes VS Broccoli Raab

Weight per 500 calories

• Radishes: 3125g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.4 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 Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Radishes	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	80% 58g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 2.5g	g per day for Men 19-50 years
Fiber	132% 50g	161% 61.4g	38g per day for Men 19-50 years
Protein	38% 21.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Radishes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.2mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Broccoli Raab	Recommended Dietary Allowance
Calcium	78% 781mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	214% 7281mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	79.5% 8.75mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	80.5% 2977g	57% 2103g	3700g per day for Men 19-50 years

Radishes VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 9.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin E and 125.3 times more Vitamin K than Raw Radishes.
• Both Radishes and Broccoli Raab provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Radishes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Radishes as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Radishes vs Broccoli Raab:

• 500 calories of Radishes have 1.6 times more Copper, 1.6 times more Potassium, 1.6 times more Sodium and 1.4 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 3.1 times more Calcium, 4.6 times more Iron, 1.6 times more Magnesium, 4.2 times more Manganese, 2.7 times more Phosphorus and 2 times more Zinc than Raw Radishes.
• Both Radishes and Broccoli Raab contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Radishes have 1.6 times more Carbohydrate, 6.7 times more Sugars and 5.7 times more Fructose than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 3.6 times more Fat, 4.4 times more Omega 3 and 3.4 times more Protein than Raw Radishes.
• Both Radishes and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Radishes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.