Comparing Nutrients in 500 calories White Icicle Radishes VS Summer Squash

Weight per 500 calories

• White Icicle Radishes: 3571g
• Summer Squash: 3125g

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

Which food has more nutrients per 500 calories - White Icicle Radishes or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
White Icicle Radishes	28%	6%	66%
Summer Squash	24%	8%	68%

Macro Nutrients

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	95% 68.8g	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	41% 29.7g	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	NA	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	132% 50g	90% 34.4g	38g per day for Men 19-50 years
Protein	70% 39.3g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.57mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	524% 6.8mg	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	125% 500μg	227% 906μg	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	1151% 1036mg	590% 531mg	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	NA	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Calcium	96% 964mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	393% 3.54mg	177% 1.6mg	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	357% 28.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	51.2% 1.18mg	238% 5.47mg	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	143% 1000mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	294% 10000mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	92% 3406g	80% 2958g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Icicle Radishes vs Summer Squash:

• Raw White Icicle Radishes have 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain more Vitamin A, 1.4 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Icicle Radishes vs Summer Squash:

• Raw White Icicle Radishes have 2.1 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 1.2 times more Potassium, 4 times more Selenium and 9.1 times more Sodium than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.7 times more Magnesium, 4.6 times more Manganese and 2 times more Zinc than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Raw All Varieties Summer Squash have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw White Icicle Radishes have 1.5 times more Fiber than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.6 times more Fat, 1.7 times more Omega 3 and 1.8 times more Omega 6 than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Raw All Varieties Summer Squash have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw White Icicle Radishes as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.