Comparing Nutrients in 500 calories Boiled Rutabagas VS Dried Oriental Radishes

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Dried Oriental Radishes: 185g

Dried Oriental Radishes have 9 times more energy per unit of mass than Boiled and Drained Rutabagas, which is high in comparison to other foods. Boiled Rutabagas having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Dried Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	91% 66g	95% 69g	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	35.4% 25.7g	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	% 34.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.83g	NA	g per day for Men 19-50 years
Fiber	79% 30g	116% 44g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Dried 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	114% 1.37mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	97% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	39.2% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	68.3% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	87.7% 1.14mg	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	62.5% 250μg	136% 544μg	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	348% 313mg	0% 0mg	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	26.7% 4mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	30% 300mg	116% 1161mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	334% 3mg	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	37.5% 3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	43.2% 0.99mg	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	98% 683mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	190% 6446mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	2.35% 1.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	34% 513mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	0.98% 36.3g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Dried Oriental Radishes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Rutabagas or Dried Oriental Radishes?

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

• 500 calories of Boiled Rutabagas have 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 216.8 times more Vitamin E than Dried Oriental Radishes.
• While 500 kcal of Dried Oriental Radishes contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Boiled and Drained Rutabagas.
• 500 calories of Dried Oriental Radishes have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Rutabagas vs Dried Oriental Radishes:

• 500 calories of Boiled Rutabagas have 1.6 times more Manganese, 1.8 times more Phosphorus, 9 times more Selenium and 42 times more Water than Dried Oriental Radishes.
• While 500 kcal of Dried Oriental Radishes contain 3.9 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Potassium, 6.2 times more Sodium and 2 times more Zinc than Boiled and Drained Rutabagas.
• 500 calories of Dried Oriental Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have 2.5 times more Omega 3 than Dried Oriental Radishes.
• While 500 kcal of Dried Oriental Radishes contain 1.5 times more Fiber than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Dried Oriental Radishes offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 500 calories.
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in 500 calories.