Comparing Nutrients in 300 calories KohlrabiVS Baked White Potatoes

Weight per 300 calories

Kohlrabi

1111g

Baked White Potatoes

326g

Baked Whole White Potatoes have 3.4 times more energy per unit of mass than Raw Kohlrabi, which is average in comparison to other foods. Kohlrabi having very low energy density.

Which food has more nutrients per 300 calories - Kohlrabi or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Kohlrabi

21%

76%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Kohlrabivs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

0.5%0.49g

1.1 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

0.41%0.13g

0.14 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18%0.29g

Omega 3

3.06%0.049g

0.29 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

0.94%0.16g

0.22 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53%69g

Carbohydrate

53%68.7g

69 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40%29g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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105%40g

Fiber

18%6.85g

40 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.7%19g

Protein

12.2%6.85g

19 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kohlrabivs Baked White Potatoes

2.47%22.2μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

22.2 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

13%0.16mg

Thiamine

0.56 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.22 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.8%4.44mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

4.44 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36.7%1.83mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.83 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.67mg

Vitamin B6

53%0.69mg

Pyridoxine

1.67 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.4%178μg

Vitamin B9

31%124μg

Folates and Folic Acid

178 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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765%689mg

Vitamin C

45.7%41mg

Ascorbic acid

689 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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35.6%5.33mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

5.33 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.93%1.1μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.1 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kohlrabivs Baked White Potatoes

26.7%267mg

Calcium

3.26%32.6mg

267 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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159%1.43mg

Copper

46%0.41mg

1.43 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55.6%4.44mg

Iron

26%2.1mg

4.44 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50.3%211mg

Magnesium

21%88mg

211 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67%1.54mg

Manganese

26.8%0.62mg

1.54 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73%511mg

Phosphorus

35%245mg

511 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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114%3889mg

Potassium

52%1774mg

3889 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14%7.78μg

Selenium

2.96%1.63μg

7.78 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%222mg

Sodium

1.52%23mg

222 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.03%0.33mg

Zinc

10.4%1.14mg

0.33 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27.3%1011g

Water

6.65%246g

1011 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Kohlrabi vs Baked White Potatoes:

Raw Kohlrabi has 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9, 16.8 times more Vitamin C and 40.9 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.9 times more Vitamin K than Raw Kohlrabi.
Both Raw Kohlrabi and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Kohlrabi as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Kohlrabi vs Baked White Potatoes:

Raw Kohlrabi has 8.2 times more Calcium, 3.5 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Selenium, 9.7 times more Sodium and 4.1 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Zinc than Raw Kohlrabi.

Comparison of macro-nutrients per 300 calories:

Raw Kohlrabi has 5.9 times more Omega 3, 5.8 times more Sugars, 5.8 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
Both Raw Kohlrabi and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Kohlrabi as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

KohlrabiVS Boiled KohlrabiBaked White PotatoesVS Boiled KohlrabiKohlrabiVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories KohlrabiVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Kohlrabi or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: