Comparing Nutrients in 5 ounces Rutabagas VS Boiled Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	3.74% 4.86g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	3.58% 2.6g	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	3.15% 2.3g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled 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	10.6% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.33% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	4.14% 0.054mg	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	7.44% 29.8μg	6.02% 24μg	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	39.4% 35.4mg	23.8% 21.4mg	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	2.83% 0.43mg	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

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	16% 0.14mg	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	7.8% 0.62mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	2.03% 0.047mg	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	10.7% 75mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	12% 404mg	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	1.13% 17mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Boiled Oriental Radishes per 5 oz

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

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

• 5 ounces of Rutabagas have more Vitamin B1, 1.7 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.2 times more Vitamin B9, 1.7 times more Vitamin C and more Vitamin E than Boiled Oriental Radishes.
• 5 ounces of Boiled Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Rutabagas have 2.5 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 4 times more Manganese, 2.2 times more Phosphorus and 1.8 times more Zinc than Boiled Oriental Radishes.
• While 5 oz of Boiled and Drained Oriental Radishes contain 3.2 times more Copper than Raw Rutabagas.
• Both Rutabagas and Boiled Oriental Radishes contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Oriental Radishes lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rutabagas have 2.5 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Fiber than Boiled Oriental Radishes.
• While 5 oz of Boiled and Drained Oriental Radishes contain 1.3 times more Omega 3 than Raw Rutabagas.
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.