Comparing Nutrients in 7 ounces Rutabagas VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	13% 17g	97% 126g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	125% 47.4g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	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	15% 0.18mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	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

	Rutabagas	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	11% 0.87mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	15% 105mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	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	1.6% 24mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Dried Oriental Radishes per 7 oz

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

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

• 7 ounces of Rutabagas have more Vitamin C and 30 times more Vitamin E than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 3 times more Vitamin B1, 17 times more Vitamin B2, 4.9 times more Vitamin B3, 11.6 times more Vitamin B5, 6.2 times more Vitamin B6, 14 times more Vitamin B9 and 15 times more Vitamin K than Raw Rutabagas.
• 7 ounces of Rutabagas have insufficient amounts of Vitamin K
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Rutabagas as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Rutabagas have 4.5 times more Water than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 14.6 times more Calcium, 51 times more Copper, 15.3 times more Iron, 8.5 times more Magnesium, 4.1 times more Manganese, 3.8 times more Phosphorus, 11.5 times more Potassium, 23.2 times more Sodium and 8.9 times more Zinc than Raw Rutabagas.
• Both Raw Rutabagas as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 7.3 times more Energy, 3.9 times more Omega 3, 7.4 times more Carbohydrate, 8.4 times more Sugars, 10.4 times more Fiber and 7.3 times more Protein than Raw Rutabagas.
• 7 ounces of Rutabagas provide inadequate amounts of Energy and Protein
• Both Raw Rutabagas as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.