Comparing Nutrients in 500 calories Radishes VS Oriental Radishes

Weight per 500 calories

• Radishes: 3125g
• Oriental Radishes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Radishes	Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	2.6% 0.44g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	80% 58g	96% 69.4g	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	117% 44.4g	38g per day for Men 19-50 years
Protein	38% 21.3g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Radishes	Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	76.7% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.2mg	98% 1.28mg	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	194% 778μg	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	679% 611mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	6.94% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Oriental Radishes	Recommended Dietary Allowance
Calcium	78% 781mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	355% 3.2mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	46% 1.06mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	214% 7281mg	185% 6306mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	79.5% 8.75mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	80.5% 2977g	71% 2628g	3700g per day for Men 19-50 years

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

• Raw Radishes have 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin K than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Radishes as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Radishes vs Oriental Radishes:

• Raw Radishes have 2 times more Manganese, 2.1 times more Sodium and 2.1 times more Zinc than Raw Oriental Radishes.
• While Raw Oriental Radishes contain 2 times more Copper and 1.4 times more Magnesium than Raw Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Calcium, Iron, Phosphorus, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Radishes have 1.2 times more Omega 3 and 1.3 times more Protein than Raw Oriental Radishes.
• Both Raw Radishes and Raw Oriental Radishes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw Radishes as well as Raw Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.