Comparing Nutrients in 5 ounces Dried Oriental Radishes VS Boiled Salsify

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Dried Oriental Radishes	Boiled Salsify	Recommended Dietary Allowance
Energy	13.2% 384kcal	3.32% 96kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1.02g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	73% 53g	5.67% 4.1g	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	89% 34g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	20% 11g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Boiled Salsify	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.62mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.4% 0.88mg	23.8% 0.31mg	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	105% 418μg	5.3% 21.3μg	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	0% 0mg	7.24% 6.52mg	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	0.094% 0.014mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Boiled Salsify	Recommended Dietary Allowance
Calcium	89% 892mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	11% 0.099mg	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	119% 9.54mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	13% 0.3mg	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	41.3% 289mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	146% 4953mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.75% 28g	3.1% 115g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Dried Oriental Radishes vs Boiled Salsify:

• 5 ounces of Dried Oriental Radishes have 4.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 6.7 times more Vitamin B5, 2.8 times more Vitamin B6, 19.7 times more Vitamin B9 and 15 times more Vitamin K than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain more Vitamin C than Dried Oriental Radishes.
• 5 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• 5 ounces of Boiled Salsify have insufficient amounts of Vitamin K
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Dried Oriental Radishes have 13.4 times more Calcium, 23.3 times more Copper, 12.2 times more Iron, 9.4 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 12.3 times more Potassium, 17.4 times more Sodium and 7.1 times more Zinc than Boiled Salsify.
• While 5 oz of Boiled and Drained Salsify contain 4.1 times more Water than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Oriental Radishes have 4 times more Energy, 18.7 times more Omega 3, 4.1 times more Carbohydrate, 12.9 times more Sugars, 7.7 times more Fiber and 2.9 times more Protein than Boiled Salsify.
• 5 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Dried Oriental Radishes as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in five ounces.