Comparing Nutrients in 7 ounces Boiled Rutabagas VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Boiled Rutabagas	Oriental Radishes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	11% 7.84g	6.84% 4.96g	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	4.2% 3.06g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	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	13.6% 0.16mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	7.02% 0.091mg	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	14% 55.6μg	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	41.5% 37.3mg	48.5% 43.7mg	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	3.18% 0.48mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Oriental Radishes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	25.4% 0.23mg	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	4.47% 0.36mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	3.28% 0.075mg	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	11.6% 81.4mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	13.2% 450mg	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	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Oriental Radishes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Rutabagas versus 7 oz of Oriental Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Rutabagas have 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 1.9 times more Vitamin B9 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oriental Radishes provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Boiled Rutabagas have 2.6 times more Manganese and 1.8 times more Phosphorus than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 1.5 times more Calcium, 4 times more Copper, 2.2 times more Iron and 1.6 times more Magnesium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oriental Radishes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• 7 ounces of Oriental Radishes lack sufficient amounts of Manganese
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas have 2 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Sugars than Oriental Radishes.
• Both Boiled Rutabagas and Oriental Radishes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oriental Radishes provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.