Comparing Nutrients in 100 grams Boiled Carrots VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Boiled Carrots	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	51.5% 37.3g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	63% 24g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	47.5% 0.62mg	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	3.5% 14μg	73.8% 295μg	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	4% 3.6mg	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	6.87% 1.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	3% 30mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	23.4% 0.54mg	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	4.3% 30mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	103% 3494mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Dried Oriental Radishes:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 103 times more Vitamin E and 3 times more Vitamin K than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 4.1 times more Vitamin B1, 15.5 times more Vitamin B2, 5.3 times more Vitamin B3, 8 times more Vitamin B5, 4 times more Vitamin B6 and 21.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Oriental Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Dried Oriental Radishes:

• Boiled and Drained Carrots have 4.6 times more Water than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 21 times more Calcium, 95.9 times more Copper, 19.8 times more Iron, 17 times more Magnesium, 3.5 times more Manganese, 6.8 times more Phosphorus, 14.9 times more Potassium, 4.8 times more Sodium and 10.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Oriental Radishes have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Oriental Radishes contain 7.7 times more Energy, 206 times more Omega 3, 7.7 times more Carbohydrate, 10.8 times more Sugars, 8 times more Fiber and 10.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.