Comparing Nutrients in 100 grams Dried Oriental Radishes VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Oriental Radishes	Blanched Almonds	Recommended Dietary Allowance
Energy	9.34% 271kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	6.4% 4.63g	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	0% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	63% 24g	26% 9.9g	38g per day for Men 19-50 years
Protein	14% 7.9g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	8.85% 0.12mg	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	73.8% 295μg	12.3% 49μg	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% 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	0.067% 0.01mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Blanched Almonds	Recommended Dietary Allowance
Calcium	63% 629mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	114% 1.03mg	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	84% 6.73mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	79.8% 1.84mg	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	29% 204mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	103% 3494mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.53% 19.7g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Oriental Radishes vs Blanched Almonds:

• Dried Oriental Radishes have 1.4 times more Vitamin B1, 5.9 times more Vitamin B5, 5.4 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2375 times more Vitamin E than Dried Oriental Radishes.
• Both Dried Oriental Radishes and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Dried Oriental Radishes as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Oriental Radishes vs Blanched Almonds:

• Dried Oriental Radishes have 2.7 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 5.3 times more Potassium and 14.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium, 3.4 times more Manganese, 2.4 times more Phosphorus, 4.6 times more Selenium and 1.4 times more Zinc than Dried Oriental Radishes.

Comparison of macro-nutrients per 100 grams:

• Dried Oriental Radishes have 51.5 times more Omega 3, 3.4 times more Carbohydrate, 8.1 times more Sugars and 2.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 72.9 times more Fat, 18.1 times more Saturated Fat, 105.7 times more Omega 6 and 2.7 times more Protein than Dried Oriental Radishes.
• Both Dried Oriental Radishes as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.