Comparing Nutrients in 500 calories Radishes VS Carrots

Weight per 500 calories

• Radishes: 3125g
• Carrots: 1220g

Raw Carrots have 2.6 times more energy per unit of mass than Raw Radishes, which is low in comparison to other foods. Radishes having very low energy density.

Which food has more nutrients per 500 calories - Radishes or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Carrots	8%	5%	87%

Macro Nutrients

	Radishes	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	80% 58g	79.7% 58g	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	9.25% 6.7g	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	% 33g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 43.8g	g per day for Men 19-50 years
Fiber	132% 50g	90% 34g	38g per day for Men 19-50 years
Protein	38% 21.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Radishes	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 781μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Carrots	Recommended Dietary Allowance
Calcium	78% 781mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 188μg	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	214% 7281mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	79.5% 8.75mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	80.5% 2977g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Radishes vs Carrots:

• Raw Radishes have 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B3, more Vitamin E and 4 times more Vitamin K than Raw Radishes.
• Both Raw Radishes as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Radishes vs Carrots:

• Raw Radishes have 1.9 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, 15.4 times more Selenium, 1.4 times more Sodium, 3 times more Zinc and 2.8 times more Water than Raw Carrots.
• Both Raw Radishes as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Radishes have 39.7 times more Omega 3, 3.3 times more Fructose, 1.5 times more Fiber and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Omega 6 than Raw Radishes.
• Both Raw Radishes and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Radishes as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.