Comparing Nutrients in 100 calories Broccoli VS White Icicle Radishes

Weight per 100 calories

• Broccoli: 294g
• White Icicle Radishes: 714g

Broccoli has 2.4 times more energy per 100g than White Icicle Radishes. It has low energy density when compared to other foods. Raw White Icicle Radishes having very low energy density.

Which food has more nutrients per 100 calories - Broccoli or White Icicle Radishes?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
White Icicle Radishes	28%	6%	66%

Macro Nutrients

	Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14.5% 18.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	2.76% 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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	26.3% 10g	38g per day for Men 19-50 years
Protein	15% 8.3g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	41.2% 0.54mg	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	46.3% 185μg	25% 100μg	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	292% 262mg	230% 207mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	White Icicle Radishes	Recommended Dietary Allowance
Calcium	14% 138mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	78.6% 0.71mg	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	27% 2.15mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	15.3% 64.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	10.2% 0.24mg	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	27.7% 194mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.44% 0.93mg	11mg per day for Men 19-50 years
Water	7.1% 263g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs White Icicle Radishes:

• Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw White Icicle Radishes.
• Both Raw Broccoli and Raw White Icicle Radishes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Raw Broccoli as well as Raw White Icicle Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs White Icicle Radishes:

• Raw Broccoli has 2.6 times more Manganese, 1.5 times more Selenium and 1.3 times more Zinc than Raw White Icicle Radishes.
• While Raw White Icicle Radishes contain 1.4 times more Calcium, 4.9 times more Copper, 2.7 times more Iron, 2.2 times more Potassium and 2.6 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw White Icicle Radishes have similar amounts of Magnesium, Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 1.5 times more Fat and 1.6 times more Saturated Fat than Raw White Icicle Radishes.
• While Raw White Icicle Radishes contain 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw White Icicle Radishes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Raw Broccoli as well as Raw White Icicle Radishes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.