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Comparing Nutrients in 500 calories KohlrabiVS Oranges

Weight per 500 calories

Kohlrabi
1852g
Oranges
1064g

Raw Oranges have 1.7 times more energy per unit of mass than Raw Kohlrabi, which is low in comparison to other foods. Kohlrabi having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Kohlrabi
21%
3%
76%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Kohlrabivs Oranges
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.9%1.85g
Fat
1.3%1.28g
1.85 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.75%0.24g
Saturated Fat
0.5%0.16g
0.24 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
30%0.48g
Omega 3
4.65%0.074g
0.48 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.18%0.37g
Omega 6
1.13%0.19g
0.37 gvs0.19 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
96%125g
115 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
66.4%48g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
48 gvs99 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
67%25.5g
66.7 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
56.2%31.5g
Protein
18%10g
31.5 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Kohlrabivs Oranges
4.1%37μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
37 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
77%0.93mg
Thiamine
0.93 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.37 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61%3.06mg
Vitamin B5
53%2.66mg
Pantothenic acid
3.06 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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214%2.78mg
Vitamin B6
49%0.64mg
Pyridoxine
2.78 mgvs0.64 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
79.8%319μg
Folates and Folic Acid
296 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
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
629%566mg
Ascorbic acid
1148 mgvs566 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
12.8%1.9mg
Tocopherols and Tocotrienols
8.9 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.54%1.85μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.85 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kohlrabivs Oranges
44.4%444mg
Calcium
42.6%426mg
444 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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265%2.4mg
Copper
53%0.48mg
2.4 mgvs0.48 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 .

Find Vegetables rich in Fluoride
93%7.4mg
Iron
13.3%1.06mg
7.4 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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83.8%352mg
Magnesium
25.3%106mg
352 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.57mg
Manganese
11.6%0.27mg
2.57 mgvs0.27 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 .

Find Vegetables rich in Molybdenum
122%852mg
Phosphorus
21.3%149mg
852 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
191%6481mg
Potassium
56.6%1926mg
6481 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
23.6%13μg
Selenium
9.67%5.3μg
13 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
24.7%370mg
Sodium
0%0mg
370 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.05%0.56mg
Zinc
6.77%0.74mg
0.56 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
45.5%1685g
Water
25%923g
1685 gvs923 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 Oranges:
Comparing minerals per 500 calories for Kohlrabi vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

KohlrabiVS Boiled KohlrabiOrangesVS Boiled KohlrabiKohlrabiVS Valencia OrangesOrangesVS Valencia Oranges
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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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