Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oriental Radishes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	4.9% 3.54g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oriental Radishes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5% 0.065mg	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	20% 79.4μg	9.92% 39.7μg	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	63% 57mg	34.6% 31mg	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	12.5% 1.87mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oriental Radishes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	18% 0.16mg	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	11% 0.86mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	2.34% 0.054mg	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	9.92% 69.5mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Oriental Radishes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Oriental Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Oriental Radishes:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9, 1.8 times more Vitamin C, more Vitamin E and 293.7 times more Vitamin K than Oriental Radishes.
• 5 ounces of Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Oriental Radishes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium, 1.5 times more Iron, 5.9 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Zinc than Oriental Radishes.
• While 5 oz of Raw Oriental Radishes contain 3.4 times more Copper and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oriental Radishes contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Oriental Radishes lack sufficient amounts of Manganese and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Oriental Radishes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 5.2 times more Protein than Oriental Radishes.
• While 5 oz of Raw Oriental Radishes contain 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Oriental Radishes provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Oriental Radishes provide inadequate amounts of Energy and Omega 6 in five ounces.