Comparing Nutrients in 100 grams Boiled Rutabagas VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Boiled Rutabagas	Oriental Radishes	Recommended Dietary Allowance
Energy	1.03% 30kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.26% 6.84g	3.15% 4.1g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	3.45% 2.5g	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	2.12% 1.54g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	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	6.83% 0.082mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	3.54% 0.046mg	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	3.75% 15μg	7% 28μg	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	21% 19mg	24.4% 22mg	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	1.6% 0.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Oriental Radishes	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	12.8% 0.12mg	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	2.25% 0.18mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	1.65% 0.038mg	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	5.86% 41mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	6.35% 216mg	6.68% 227mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Oriental Radishes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Rutabagas versus 100 g of Oriental Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Rutabagas have 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oriental Radishes.
• While 100 g of Raw Oriental Radishes contain 1.9 times more Vitamin B9 than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oriental Radishes provide similar amounts of Vitamin B5 and Vitamin C per 100 grams.
• 100 grams of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 grams of Boiled Rutabagas have 2.6 times more Manganese and 1.8 times more Phosphorus than Oriental Radishes.
• While 100 g of Raw Oriental Radishes contain 1.5 times more Calcium, 4 times more Copper, 2.2 times more Iron and 1.6 times more Magnesium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Oriental Radishes contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Boiled Rutabagas lack sufficient amounts of Calcium
• 100 grams of Oriental Radishes lack sufficient amounts of Manganese
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Rutabagas have 2 times more Omega 3, 1.7 times more Carbohydrate and 1.6 times more Sugars than Oriental Radishes.
• Both Boiled Rutabagas and Oriental Radishes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Oriental Radishes provide inadequate amounts of Omega 3
• Both Boiled and Drained Rutabagas as well as Raw Oriental Radishes provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.