Comparing Nutrients in 500 calories Valencia OrangesVS Kohlrabi

Weight per 500 calories

Valencia Oranges

1020g

Kohlrabi

1852g

Valencia Oranges have 1.8 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 - Valencia Oranges or Kohlrabi?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Kohlrabi

21%

76%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs 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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3.16%3.06g

Fat

1.9%1.85g

3.06 gvs1.85 g

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

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1.1%0.36g

Saturated Fat

0.75%0.24g

0.36 gvs0.24 g

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

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10.2%0.16g

Omega 3

30%0.48g

0.16 gvs0.48 g

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

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2.64%0.45g

Omega 6

2.18%0.37g

0.45 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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93%121g

Carbohydrate

88.3%115g

121 gvs115 g

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

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Sugars

66.4%48g

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

NA gvs48 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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67%25.5g

Fiber

175%66.7g

25.5 gvs66.7 g

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

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19%10.6g

Protein

56.2%31.5g

10.6 gvs31.5 g

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

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Vitamins

Valencia Orangesvs Kohlrabi

13.6%122μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

122 μgvs37 μg

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

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74%0.89mg

Vitamin B1

77%0.93mg

Thiamine

0.89 mgvs0.93 mg

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

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31.4%0.41mg

Vitamin B2

28.5%0.37mg

Riboflavin

0.41 mgvs0.37 mg

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

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17.5%2.8mg

Vitamin B3

46.3%7.4mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs7.4 mg

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

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51%2.55mg

Vitamin B5

61%3.06mg

Pantothenic acid

2.55 mgvs3.06 mg

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

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49.5%0.64mg

Vitamin B6

214%2.78mg

Pyridoxine

0.64 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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99%398μg

Vitamin B9

74%296μg

Folates and Folic Acid

398 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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550%495mg

Vitamin C

1276%1148mg

Ascorbic acid

495 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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Vitamin E

59.3%8.9mg

Tocopherols and Tocotrienols

NA mgvs8.9 mg

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

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Vitamin K

1.54%1.85μg

Phytomenadione or phylloquinone

NA μgvs1.85 μg

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

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Minerals

Valencia Orangesvs Kohlrabi

41%408mg

Calcium

44.4%444mg

408 mgvs444 mg

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

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42%0.38mg

Copper

265%2.4mg

0.38 mgvs2.4 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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11.5%0.92mg

Iron

93%7.4mg

0.92 mgvs7.4 mg

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

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24.3%102mg

Magnesium

83.8%352mg

102 mgvs352 mg

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

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10.2%0.23mg

Manganese

112%2.57mg

0.23 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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24.8%173mg

Phosphorus

122%852mg

173 mgvs852 mg

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

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53.7%1827mg

Potassium

191%6481mg

1827 mgvs6481 mg

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

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Selenium

23.6%13μg

NA μgvs13 μg

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

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0%0mg

Sodium

24.7%370mg

0 mgvs370 mg

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

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5.57%0.61mg

Zinc

5.05%0.56mg

0.61 mgvs0.56 mg

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

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24%881g

Water

45.5%1685g

881 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 Valencia Oranges vs Kohlrabi:

Raw Valencia Oranges have 3.3 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Kohlrabi.
While Raw Kohlrabi contains 2.6 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Kohlrabi have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Kohlrabi:

Raw Kohlrabi contains 6.3 times more Copper, 8.1 times more Iron, 3.4 times more Magnesium, 11 times more Manganese, 4.9 times more Phosphorus, 3.5 times more Potassium, more Sodium and 1.9 times more Water than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Kohlrabi have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Kohlrabi contains 2.9 times more Omega 3, 2.6 times more Fiber and 3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Kohlrabi have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Raw Kohlrabi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesKohlrabiVS Navel OrangesValencia OrangesVS Boiled KohlrabiKohlrabiVS Boiled Kohlrabi

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Kohlrabi

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: