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Comparing Nutrients in 500 calories KohlrabiVS Boiled Kohlrabi

Weight per 500 calories

Kohlrabi
1852g
Boiled Kohlrabi
1724g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Kohlrabi
21%
3%
76%
Boiled Kohlrabi
21%
3%
76%
500 kcal ▼

Macro Nutrients

Kohlrabivs Boiled 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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1.9%1.85g
Fat
1.96%1.9g
1.85 gvs1.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.75%0.24g
Saturated Fat
0.75%0.24g
0.24 gvs0.24 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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30%0.48g
Omega 3
30%0.48g
0.48 gvs0.48 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.18%0.37g
Omega 6
2.23%0.38g
0.37 gvs0.38 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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88.3%115g
Carbohydrate
88.7%115g
115 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
66.4%48g
Sugars
66.6%48.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
48 gvs48.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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175%66.7g
Fiber
50%19g
66.7 gvs19 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
56.2%31.5g
Protein
55.4%31g
31.5 gvs31 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kohlrabivs Boiled Kohlrabi
4.1%37μg
Vitamin A
3.83%34.5μg
RAE, retinol activity equivalents
37 μgvs34.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
57.5%0.69mg
Thiamine
0.93 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.37 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg
Vitamin B3
42%6.72mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs6.72 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61%3.06mg
Vitamin B5
55%2.76mg
Pantothenic acid
3.06 mgvs2.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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214%2.78mg
Vitamin B6
204%2.66mg
Pyridoxine
2.78 mgvs2.66 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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74%296μg
Vitamin B9
51.7%207μg
Folates and Folic Acid
296 μgvs207 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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1276%1148mg
Vitamin C
1034%931mg
Ascorbic acid
1148 mgvs931 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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59.3%8.9mg
Vitamin E
59.8%8.97mg
Tocopherols and Tocotrienols
8.9 mgvs8.97 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.54%1.85μg
Vitamin K
1.44%1.72μg
Phytomenadione or phylloquinone
1.85 μgvs1.72 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kohlrabivs Boiled Kohlrabi
44.4%444mg
Calcium
43%431mg
444 mgvs431 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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265%2.4mg
Copper
253%2.28mg
2.4 mgvs2.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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93%7.4mg
Iron
86.2%6.9mg
7.4 mgvs6.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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83.8%352mg
Magnesium
78%328mg
352 mgvs328 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.57mg
Manganese
106%2.45mg
2.57 mgvs2.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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122%852mg
Phosphorus
111%776mg
852 mgvs776 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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191%6481mg
Potassium
172%5862mg
6481 mgvs5862 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.6%13μg
Selenium
25%13.8μg
13 μgvs13.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
24.7%370mg
Sodium
24%362mg
370 mgvs362 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.05%0.56mg
Zinc
48.6%5.34mg
0.56 mgvs5.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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45.5%1685g
Water
42%1557g
1685 gvs1557 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 Kohlrabi vs Boiled Kohlrabi:
Comparing minerals per 500 calories for Kohlrabi vs Boiled Kohlrabi:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

KohlrabiVS Grilled Portabella MushroomsBoiled KohlrabiVS Grilled Portabella Mushrooms
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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