Comparing Nutrients in 100 calories Dried Oriental Radishes VS Sunflower Seeds

Weight per 100 calories

• Dried Oriental Radishes: 37g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Dried Oriental Radishes, which is very high in comparison to other foods. Dried Oriental Radishes having high energy density.

Which food has more nutrients per 100 calories - Dried Oriental Radishes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Oriental Radishes	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.27g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	19% 13.8g	0.62% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	23.2% 8.8g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	17.7% 0.23mg	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	27.2% 109μg	9.7% 39μg	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	0% 0mg	0.27% 0.24mg	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	0.025% 0.004mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	34.2% 0.31mg	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	31% 2.5mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	14.5% 0.33mg	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	10.8% 75.3mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	38% 1289mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0.47% 0.26μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	7.15% 0.79mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.2% 7.26g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Oriental Radishes vs Sunflower Seeds:

• Dried Oriental Radishes have 4.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1 and 1632 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Dried Oriental Radishes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Oriental Radishes vs Sunflower Seeds:

• Dried Oriental Radishes have 17.4 times more Calcium, 2 times more Copper, 2.8 times more Iron, 11.7 times more Potassium and 66.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Manganese, 1.5 times more Phosphorus and 35.1 times more Selenium than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Oriental Radishes have 7.4 times more Omega 3, 6.8 times more Carbohydrate, 30.7 times more Sugars and 6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 33.2 times more Fat, 9.5 times more Saturated Fat and 91.4 times more Omega 6 than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Oriental Radishes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.