Comparing Nutrients in 7 ounces Boiled Rutabagas VS Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Radishes	16%	5%	79%

Macro Nutrients

	Boiled Rutabagas	Radishes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.1% 31.8kcal	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	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.2% 0.034g	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	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	11% 7.84g	5.1% 3.7g	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	1.94% 1.4g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.2g	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	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	11% 0.14mg	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	12.4% 49.6μg	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	32.6% 29.4mg	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	3.18% 0.48mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Radishes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	5.95% 0.14mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	13.6% 462mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Radishes per 7 oz

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

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

• 7 ounces of Boiled Rutabagas have 6.8 times more Vitamin B1, 2.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Radishes.
• While 7 oz of Raw Radishes contain 1.7 times more Vitamin B9 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Radishes provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Radishes have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Rutabagas as well as Raw 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 Radishes:

• 7 ounces of Boiled Rutabagas have 1.4 times more Manganese and 2.1 times more Phosphorus than Radishes.
• While 7 oz of Raw Radishes contain 1.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 7.8 times more Sodium and 2.3 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Radishes contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Rutabagas as well as Raw Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Rutabagas have 1.8 times more Omega 3, 2 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fructose than Radishes.
• Both Boiled Rutabagas and Radishes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Radishes provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Radishes provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.