Comparing Nutrients in 7 ounces Dried Oriental Radishes VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Oriental Radishes	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	146% 585μg	22% 87.3μg	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	0.13% 0.02mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Oriental Radishes have 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.
• While Almonds contain 1.7 times more Vitamin B2 and 2563 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Oriental Radishes as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Dried Oriental Radishes have 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.
• While Almonds contain 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.

Comparison of macro-nutrients per 7 ounces:

• Dried Oriental Radishes have 68.7 times more Omega 3, 2.9 times more Carbohydrate, 8.6 times more Sugars and 1.9 times more Fiber than Almonds.
• While Almonds contain 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.
• Both Dried Oriental Radishes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.