Comparing Nutrients in 5 ounces Oriental Radishes VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Oriental Radishes	12%	5%	83%
Salsify	15%	2%	83%

Macro Nutrients

	Oriental Radishes	Salsify	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	NA	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	5.97% 2.27g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Oriental Radishes	Salsify	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	30.2% 0.39mg	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	9.2% 37μg	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	12.6% 11.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oriental Radishes	Salsify	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	14% 0.13mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	16.5% 0.38mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Oriental Radishes VS Salsify per 5 oz

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

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

• 5 ounces of Oriental Radishes have 2.8 times more Vitamin C than Salsify.
• While 5 oz of Raw Salsify contain 4 times more Vitamin B1, 11 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 6 times more Vitamin B6 than Raw Oriental Radishes.
• Both Oriental Radishes and Salsify provide similar amounts of Vitamin B9 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 Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oriental Radishes vs Salsify:

• 5 ounces of Oriental Radishes have 1.3 times more Copper and 1.2 times more Water than Salsify.
• While 5 oz of Raw Salsify contain 2.2 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 7.1 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Raw Oriental Radishes.
• 5 ounces of Oriental Radishes lack sufficient amounts of Manganese and Zinc
• Both Raw Oriental Radishes as well as Raw Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Salsify contain 4.6 times more Energy, 4.5 times more Carbohydrate, 2.1 times more Fiber and 5.5 times more Protein than Raw Oriental Radishes.
• 5 ounces of Oriental Radishes provide inadequate amounts of Energy and Protein