Comparing Nutrients in 7 ounces Almonds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Almonds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	97% 126g	130g per day for Men 19-50 years
Sugars	12% 8.63g	102% 74g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	125% 47.4g	38g per day for Men 19-50 years
Protein	75% 42g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	34% 0.41mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	94% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	146% 585μg	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	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	339% 51mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	53.4% 534mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	360% 3.24mg	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	92% 7.36mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	46.5% 1.07mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Dried Oriental Radishes:

• Almonds have 1.7 times more Vitamin B2 and 2563 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B5, 4.5 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Dried Oriental Radishes have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Dried Oriental Radishes:

• Almonds have 1.6 times more Magnesium, 4 times more Manganese, 2.4 times more Phosphorus, 5.9 times more Selenium and 1.5 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 2.3 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 4.8 times more Potassium and 278 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 69.3 times more Fat, 17.4 times more Saturated Fat, 105.3 times more Omega 6 and 2.7 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 68.7 times more Omega 3, 2.9 times more Carbohydrate, 8.6 times more Sugars and 1.9 times more Fiber than Almonds.
• Both Almonds as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.