Comparing Nutrients in 300 calories Blanched AlmondsVS Boiled Kohlrabi with Salt

Weight per 300 calories

Blanched Almonds

50.8g

Boiled Kohlrabi with Salt

1035g

Blanched Almonds have 20.3 times more energy per 100g than Boiled Kohlrabi with Salt. It has very high energy density when compared to other foods. Boiled and Drained Kohlrabi with Salt having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Boiled Kohlrabi with Salt?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Kohlrabi with Salt

21%

76%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Boiled Kohlrabi with Salt

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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27.5%26.7g

Fat

1.17%1.14g

26.7 gvs1.14 g

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

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6.3%2g

Saturated Fat

0.45%0.14g

2 gvs0.14 g

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

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0.13%0.002g

Omega 3

18%0.29g

0.002 gvs0.29 g

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

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37%6.3g

Omega 6

1.34%0.23g

6.3 gvs0.23 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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7.3%9.5g

Carbohydrate

53.2%69.2g

9.5 gvs69.2 g

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

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3.25%2.35g

Sugars

40%29g

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

2.35 gvs29 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

30%11.4g

5.03 gvs11.4 g

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

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19.4%11g

Protein

33.3%18.6g

11 gvs18.6 g

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

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Vitamins

Blanched Almondsvs Boiled Kohlrabi with Salt

0%0μg

Vitamin A

2.3%20.7μg

RAE, retinol activity equivalents

0 μgvs20.7 μg

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

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8.1%0.097mg

Vitamin B1

34.5%0.41mg

Thiamine

0.097 mgvs0.41 mg

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

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28%0.36mg

Vitamin B2

16%0.21mg

Riboflavin

0.36 mgvs0.21 mg

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

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11%1.78mg

Vitamin B3

25.2%4.03mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs4.03 mg

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

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3.2%0.16mg

Vitamin B5

33%1.66mg

Pantothenic acid

0.16 mgvs1.66 mg

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

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4.5%0.058mg

Vitamin B6

123%1.6mg

Pyridoxine

0.058 mgvs1.6 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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6.23%25μg

Vitamin B9

31%124μg

Folates and Folic Acid

25 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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0%0mg

Vitamin C

621%559mg

Ascorbic acid

0 mgvs559 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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80.5%12mg

Vitamin E

36%5.38mg

Tocopherols and Tocotrienols

12 mgvs5.38 mg

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

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0%0μg

Vitamin K

0.86%1.03μg

Phytomenadione or phylloquinone

0 μgvs1.03 μg

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

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Minerals

Blanched Almondsvs Boiled Kohlrabi with Salt

12%120mg

Calcium

26%259mg

120 mgvs259 mg

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

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58%0.52mg

Copper

152%1.37mg

0.52 mgvs1.37 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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21%1.67mg

Iron

51.7%4.14mg

1.67 mgvs4.14 mg

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

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32.4%136mg

Magnesium

46.8%197mg

136 mgvs197 mg

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

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40.6%0.93mg

Manganese

64%1.47mg

0.93 mgvs1.47 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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35%245mg

Phosphorus

66.5%466mg

245 mgvs466 mg

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

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9.86%335mg

Potassium

103%3517mg

335 mgvs3517 mg

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

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2.96%1.63μg

Selenium

15%8.28μg

1.63 μgvs8.28 μg

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

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0.64%9.66mg

Sodium

177%2659mg

9.66 mgvs2659 mg

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

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13.7%1.5mg

Zinc

29%3.2mg

1.5 mgvs3.2 mg

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

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0.062%2.3g

Water

25.2%934g

2.3 gvs934 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 Blanched Almonds vs Boiled Kohlrabi with Salt:

Blanched Almonds have 1.7 times more Vitamin B2 and 2.2 times more Vitamin E than Boiled and Drained Kohlrabi with Salt.
While Boiled and Drained Kohlrabi with Salt contains 4.3 times more Vitamin B1, 2.3 times more Vitamin B3, 10.4 times more Vitamin B5, 27.2 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Kohlrabi with Salt:

Boiled and Drained Kohlrabi with Salt contains 2.2 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 10.5 times more Potassium, 5.1 times more Selenium, 275.2 times more Sodium, 2.1 times more Zinc and 407.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 23.5 times more Fat, 13.9 times more Saturated Fat and 27.6 times more Omega 6 than Boiled and Drained Kohlrabi with Salt.
While Boiled and Drained Kohlrabi with Salt contains 142.4 times more Omega 3, 7.3 times more Carbohydrate, 12.3 times more Sugars, 2.3 times more Fiber and 1.7 times more Protein than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Kohlrabi with Salt have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsBoiled Kohlrabi with SaltVS Roasted AlmondsBlanched AlmondsVS Boiled Lambsquarters with SaltBoiled Kohlrabi with SaltVS Boiled Lambsquarters with Salt

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Boiled Kohlrabi with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Boiled Kohlrabi with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: