Comparing Nutrients in 7 ounces Boiled Oriental Radishes VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Oriental Radishes	14%	12%	74%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	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	5.24% 6.8g	97% 126g	130g per day for Men 19-50 years
Sugars	5% 3.63g	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	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	8.36% 3.18g	125% 47.4g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Oriental Radishes	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	0% 0mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	94% 1.23mg	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	8.43% 33.7μg	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	33.3% 30mg	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	0% 0mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Oriental Radishes	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	3.72% 0.3mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	46.5% 1.07mg	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	6.8% 47.6mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	5.1% 189g	1.06% 39g	3700g per day for Men 19-50 years

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

• Boiled and Drained Oriental Radishes have more Vitamin C than Dried Oriental Radishes.
• While Dried Oriental Radishes contain more Vitamin B1, 29.6 times more Vitamin B2, 22.7 times more Vitamin B3, 16.2 times more Vitamin B5, 16.3 times more Vitamin B6, 17.4 times more Vitamin B9 and 15 times more Vitamin K than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled and Drained Oriental Radishes have 4.8 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 37 times more Calcium, 16.1 times more Copper, 44.9 times more Iron, 18.9 times more Magnesium, 16.3 times more Manganese, 8.5 times more Phosphorus, 12.3 times more Potassium, 21.4 times more Sodium and 16.4 times more Zinc than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes and Dried Oriental Radishes have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Oriental Radishes contain 15.9 times more Energy, 3 times more Omega 3, 18.5 times more Carbohydrate, 20.4 times more Sugars, 14.9 times more Fiber and 11.8 times more Protein than Boiled and Drained Oriental Radishes.
• Both Boiled and Drained Oriental Radishes as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.