Comparing Nutrients in 5 ounces Boiled Oriental Radishes VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Boiled Oriental Radishes	Oriental Radishes	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	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	3.74% 4.86g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	3.58% 2.6g	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	5.97% 2.27g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental 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	0% 0mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.33% 0.21mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	6.02% 24μg	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	23.8% 21.4mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Oriental Radishes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	2.66% 0.21mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.03% 0.047mg	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	4.86% 34mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	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	1.23% 18.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Oriental Radishes VS Oriental Radishes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Oriental Radishes 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 Boiled Oriental Radishes vs Oriental Radishes:

• 5 oz of Raw Oriental Radishes contain 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Oriental Radishes.
• Both Boiled Oriental Radishes and Oriental Radishes provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Boiled and Drained Oriental Radishes as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Oriental Radishes vs Oriental Radishes:

• 5 ounces of Boiled Oriental Radishes have 1.3 times more Potassium than Oriental Radishes.
• While 5 oz of Raw Oriental Radishes contain 1.6 times more Calcium, 2.7 times more Iron and 1.8 times more Magnesium than Boiled and Drained Oriental Radishes.
• Both Boiled Oriental Radishes and Oriental Radishes contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Oriental Radishes lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Oriental Radishes as well as Raw Oriental Radishes lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Oriental Radishes have 2.4 times more Omega 3 than Oriental Radishes.
• While 5 oz of Raw Oriental Radishes contain 1.4 times more Sugars than Boiled and Drained Oriental Radishes.
• Both Boiled Oriental Radishes and Oriental Radishes offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Oriental Radishes provide inadequate amounts of Omega 3
• Both Boiled and Drained Oriental Radishes as well as Raw Oriental Radishes provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.