Comparing Nutrients in 500 calories Boiled BroccoliVS Kohlrabi

Weight per 500 calories

Boiled Broccoli

1429g

Kohlrabi

1852g

Boiled Broccoli has 1.3 times more energy per 100g than Kohlrabi. It has low energy density when compared to other foods. Raw Kohlrabi having very low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Kohlrabi?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Kohlrabi

21%

76%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Kohlrabi

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

1.9%1.85g

5.86 gvs1.85 g

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

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3.53%1.13g

Saturated Fat

0.75%0.24g

1.13 gvs0.24 g

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

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106%1.7g

Omega 3

30%0.48g

1.7 gvs0.48 g

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

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4.3%0.73g

Omega 6

2.18%0.37g

0.73 gvs0.37 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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79%103g

Carbohydrate

88.3%115g

103 gvs115 g

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

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27.4%20g

Sugars

66.4%48g

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

20 gvs48 g

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

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14.6%10.6g

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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

175%66.7g

47 gvs66.7 g

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

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60.7%34g

Protein

56.2%31.5g

34 gvs31.5 g

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

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Vitamins

Boiled Broccolivs Kohlrabi

122%1100μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

1100 μgvs37 μg

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

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75%0.9mg

Vitamin B1

77%0.93mg

Thiamine

0.9 mgvs0.93 mg

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

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135%1.76mg

Vitamin B2

28.5%0.37mg

Riboflavin

1.76 mgvs0.37 mg

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

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49.4%7.9mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs7.4 mg

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

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176%8.8mg

Vitamin B5

61%3.06mg

Pantothenic acid

8.8 mgvs3.06 mg

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

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220%2.86mg

Vitamin B6

214%2.78mg

Pyridoxine

2.86 mgvs2.78 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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386%1543μg

Vitamin B9

74%296μg

Folates and Folic Acid

1543 μgvs296 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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1030%927mg

Vitamin C

1276%1148mg

Ascorbic acid

927 mgvs1148 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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138%20.7mg

Vitamin E

59.3%8.9mg

Tocopherols and Tocotrienols

20.7 mgvs8.9 mg

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

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1680%2016μg

Vitamin K

1.54%1.85μg

Phytomenadione or phylloquinone

2016 μgvs1.85 μg

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

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Minerals

Boiled Broccolivs Kohlrabi

57%571mg

Calcium

44.4%444mg

571 mgvs444 mg

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

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97%0.87mg

Copper

265%2.4mg

0.87 mgvs2.4 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

93%7.4mg

9.57 mgvs7.4 mg

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

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71.4%300mg

Magnesium

83.8%352mg

300 mgvs352 mg

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

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120%2.77mg

Manganese

112%2.57mg

2.77 mgvs2.57 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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137%957mg

Phosphorus

122%852mg

957 mgvs852 mg

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

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123%4186mg

Potassium

191%6481mg

4186 mgvs6481 mg

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

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41.6%23μg

Selenium

23.6%13μg

23 μgvs13 μg

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

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39%586mg

Sodium

24.7%370mg

586 mgvs370 mg

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

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58.4%6.43mg

Zinc

5.05%0.56mg

6.43 mgvs0.56 mg

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

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34.5%1275g

Water

45.5%1685g

1275 gvs1685 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Kohlrabi:

Boiled and Drained Broccoli has 29.7 times more Vitamin A, 4.7 times more Vitamin B2, 2.9 times more Vitamin B5, 5.2 times more Vitamin B9, 2.3 times more Vitamin E and 1088.5 times more Vitamin K than Raw Kohlrabi.
Both Boiled and Drained Broccoli and Raw Kohlrabi have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
Both Boiled and Drained Broccoli as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Kohlrabi:

Boiled and Drained Broccoli has 1.3 times more Calcium, 1.3 times more Iron, 1.8 times more Selenium, 1.6 times more Sodium and 11.6 times more Zinc than Raw Kohlrabi.
While Raw Kohlrabi contains 2.7 times more Copper, 1.5 times more Potassium and 1.3 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Kohlrabi have similar amounts of Magnesium, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 3.2 times more Fat and 3.5 times more Omega 3 than Raw Kohlrabi.
While Raw Kohlrabi contains 2.4 times more Sugars and 1.4 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Kohlrabi have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Broccoli as well as Raw Kohlrabi have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliKohlrabiVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled KohlrabiKohlrabiVS Boiled Kohlrabi

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Kohlrabi

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Kohlrabi?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: