Comparing Nutrients in 5 ounces Oriental Radishes VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	7.72% 5.6g	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	3% 2.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	11% 0.14mg	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	9.92% 39.7μg	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	34.6% 31mg	29.6% 26.6mg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	4.57% 0.041mg	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	7.1% 0.57mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	5.98% 0.14mg	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	4.66% 32.6mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	9% 306mg	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	2% 29.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oriental Radishes VS Boiled Rutabagas per 5 oz

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

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

• 5 ounces of Oriental Radishes have 1.9 times more Vitamin B9 than Boiled Rutabagas.
• While 5 oz of Boiled and Drained Rutabagas contain 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Oriental Radishes have 1.5 times more Calcium, 4 times more Copper, 2.2 times more Iron and 1.6 times more Magnesium than Boiled Rutabagas.
• While 5 oz of Boiled and Drained Rutabagas contain 2.6 times more Manganese and 1.8 times more Phosphorus than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Oriental Radishes lack sufficient amounts of Manganese
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Rutabagas contain 2 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Sugars than Raw Oriental Radishes.
• Both Oriental Radishes and Boiled Rutabagas offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oriental Radishes provide inadequate amounts of Omega 3
• Both Raw Oriental Radishes as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.