Comparing Nutrients in 100 calories Rutabagas VS Boiled Oriental Radishes

Weight per 100 calories

• Rutabagas: 270g
• Boiled Oriental Radishes: 588g

Rutabagas have 2.2 times more energy per 100g than Boiled Oriental Radishes. It has low energy density when compared to other foods. Boiled and Drained Oriental Radishes having very low energy density.

Discover which food has more nutrients per 100 calories - Rutabagas or Boiled Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	8.95% 0.14g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	15.5% 20g	130g per day for Men 19-50 years
Sugars	16.6% 12g	15% 10.8g	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	6% 4.35g	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.2g	24.8% 9.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Boiled 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	20.3% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	17% 0.22mg	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	14% 56.8μg	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	75% 67.6mg	99% 89mg	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	5.4% 0.81mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	11.6% 116mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	66% 0.59mg	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	15% 1.2mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	8.44% 0.19mg	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	20.5% 143mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24.2% 824mg	49.3% 1676mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	7.5% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	6.53% 242g	15% 559g	3700g per day for Men 19-50 years

Rutabagas VS Boiled Oriental Radishes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rutabagas or Boiled Oriental Radishes?

Lets compare vitamin content per 100 calories of Rutabagas vs Boiled Oriental Radishes:

• 100 calories of Rutabagas have more Vitamin B1, 2.1 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin E than Boiled Oriental Radishes.
• While 100 kcal of Boiled and Drained Oriental Radishes contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Rutabagas.
• 100 calories of Boiled Oriental Radishes have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Rutabagas vs Boiled Oriental Radishes:

• 100 calories of Rutabagas have 1.3 times more Iron and 1.8 times more Manganese than Boiled Oriental Radishes.
• While 100 kcal of Boiled and Drained Oriental Radishes contain 6.9 times more Copper, 2 times more Potassium, 2.2 times more Selenium, 2.4 times more Sodium and 2.3 times more Water than Raw Rutabagas.
• Both Rutabagas and Boiled Oriental Radishes contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Oriental Radishes contain 2.8 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Raw Rutabagas.
• Both Rutabagas and Boiled Oriental Radishes offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Raw Rutabagas as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Omega 6 in 100 calories.