Comparing Nutrients in 5 ounces Boiled Rutabagas VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	69% 90g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	73% 53g	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	3% 2.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	89% 34g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Dried 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	9.7% 0.12mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	67.4% 0.88mg	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	5.3% 21.3μg	105% 418μg	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	29.6% 26.6mg	0% 0mg	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	2.27% 0.34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	89% 892mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	257% 2.3mg	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	3.2% 0.26mg	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	33.2% 0.76mg	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	8.3% 58mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	146% 4953mg	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	0.47% 7.1mg	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.75% 28g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Rutabagas have more Vitamin C than Dried Oriental Radishes.
• While 5 oz of Dried Oriental Radishes contain 3.3 times more Vitamin B1, 16.6 times more Vitamin B2, 4.8 times more Vitamin B3, 11.9 times more Vitamin B5, 6.1 times more Vitamin B6, 19.7 times more Vitamin B9 and 22.5 times more Vitamin K than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas have insufficient amounts of Vitamin K
• 5 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Rutabagas have 4.7 times more Water than Dried Oriental Radishes.
• While 5 oz of Dried Oriental Radishes contain 34.9 times more Calcium, 56.2 times more Copper, 37.4 times more Iron, 17 times more Magnesium, 5.6 times more Manganese, 5 times more Phosphorus, 16.2 times more Potassium, 55.6 times more Sodium and 17.8 times more Zinc than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Oriental Radishes contain 9 times more Energy, 3.6 times more Omega 3, 9.3 times more Carbohydrate, 9.4 times more Sugars, 13.3 times more Fiber and 8.5 times more Protein than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Rutabagas as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in five ounces.