Comparing Nutrients in 100 calories White Icicle Radishes VS Summer Squash

Weight per 100 calories

• White Icicle Radishes: 714g
• Summer Squash: 625g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
White Icicle Radishes	28%	6%	66%
Summer Squash	24%	8%	68%

Macro Nutrients

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 18.8g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	8.2% 5.94g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	26.3% 10g	18% 6.88g	38g per day for Men 19-50 years
Protein	14% 7.86g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.94% 62.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	68.3% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	105% 1.36mg	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	25% 100μg	45.3% 181μg	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	230% 207mg	118% 106mg	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	NA	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Icicle Radishes	Summer Squash	Recommended Dietary Allowance
Calcium	19.3% 193mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	35.4% 0.32mg	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	71.4% 5.7mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	47.6% 1.1mg	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	28.6% 200mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	48% 1638mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	8.44% 0.93mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	18.4% 681g	16% 592g	3700g per day for Men 19-50 years

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

• Raw White Icicle Radishes have 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain more Vitamin A, 1.4 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for White Icicle Radishes vs Summer Squash:

• Raw White Icicle Radishes have 2.1 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 1.2 times more Potassium, 4 times more Selenium and 9.1 times more Sodium than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.7 times more Magnesium, 4.6 times more Manganese and 2 times more Zinc than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Raw All Varieties Summer Squash have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw White Icicle Radishes have 1.5 times more Fiber than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.6 times more Fat, 1.7 times more Omega 3 and 1.8 times more Omega 6 than Raw White Icicle Radishes.
• Both Raw White Icicle Radishes and Raw All Varieties Summer Squash have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw White Icicle Radishes as well as Raw All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.