Comparing Nutrients in 5 ounces Dried Leeks VS White Icicle Radishes

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
White Icicle Radishes	28%	6%	66%

Macro Nutrients

	Dried Leeks	White Icicle Radishes	Recommended Dietary Allowance
Energy	15.7% 455kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	61.2% 0.98g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	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	81.4% 106g	2.87% 3.73g	130g per day for Men 19-50 years
Sugars	NA	NA	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	38.8% 14.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	White Icicle Radishes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	8.18% 0.11mg	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	130% 519μg	4.96% 20μg	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	186% 167mg	45.7% 41mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	White Icicle Radishes	Recommended Dietary Allowance
Calcium	51% 510mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	15.6% 0.14mg	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	135% 10.8mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	2.03% 0.047mg	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	70% 490mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	100% 3402mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS White Icicle Radishes per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Leeks versus 5 oz of White Icicle Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Leeks vs White Icicle Radishes:

• 5 ounces of Dried Leeks have 26.7 times more Vitamin B1, 20 times more Vitamin B2, 11.7 times more Vitamin B3, 4.2 times more Vitamin B5, 16.1 times more Vitamin B6, 26.1 times more Vitamin B9 and 4.1 times more Vitamin C than White Icicle Radishes.
• 5 ounces of White Icicle Radishes have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Freeze-dried Leeks as well as Raw White Icicle Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Leeks vs White Icicle Radishes:

• 5 ounces of Dried Leeks have 13.3 times more Calcium, 6.6 times more Copper, 9.5 times more Iron, 17.9 times more Magnesium, 79.8 times more Manganese, 12.4 times more Phosphorus, 8.6 times more Potassium, 8.1 times more Selenium, 2.2 times more Sodium and 5.1 times more Zinc than White Icicle Radishes.
• While 5 oz of Raw White Icicle Radishes contain 47.7 times more Water than Freeze-dried Leeks.
• 5 ounces of White Icicle Radishes lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Leeks have 22.9 times more Energy, 21 times more Fat, 23.8 times more Omega 3, 29.4 times more Omega 6, 28.4 times more Carbohydrate, 7.4 times more Fiber and 13.8 times more Protein than White Icicle Radishes.
• 5 ounces of White Icicle Radishes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein