Comparing Nutrients in 5 ounces KohlrabiVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Kohlrabi

21%

76%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

Kohlrabivs Baked White Potatoes

1.3%38.3kcal

Energy

4.5%130kcal

38.3 kcalvs130 kcal

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

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0.15%0.14g

Fat

0.22%0.21g

0.14 gvs0.21 g

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

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0.058%0.018g

Saturated Fat

0.18%0.057g

0.018 gvs0.057 g

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

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2.3%0.037g

Omega 3

1.33%0.021g

0.037 gvs0.021 g

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

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0.17%0.028g

Omega 6

0.41%0.069g

0.028 gvs0.069 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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6.76%8.8g

Carbohydrate

23%30g

8.8 gvs30 g

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

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5.1%3.7g

Sugars

3%2.17g

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

3.7 gvs2.17 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.89g

NA gvs0.89 g

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

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Sucrose

%0.57g

NA gvs0.57 g

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

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13.4%5.1g

Fiber

7.83%2.98g

5.1 gvs2.98 g

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

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4.3%2.4g

Protein

5.3%2.98g

2.4 gvs2.98 g

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

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Vitamins

Kohlrabivs Baked White Potatoes

0.31%2.83μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

2.83 μgvs1.4 μg

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

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5.9%0.071mg

Vitamin B1

5.67%0.068mg

Thiamine

0.071 mgvs0.068 mg

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

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2.2%0.028mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.028 mgvs0.061 mg

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

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3.54%0.57mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs2.17 mg

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

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4.68%0.23mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.23 mgvs0.54 mg

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

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16.4%0.21mg

Vitamin B6

23%0.3mg

Pyridoxine

0.21 mgvs0.3 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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5.67%22.7μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

22.7 μgvs54 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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98%88mg

Vitamin C

20%18mg

Ascorbic acid

88 mgvs18 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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4.54%0.68mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

0.68 mgvs0.057 mg

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

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0.12%0.14μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

0.14 μgvs3.83 μg

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

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Minerals

Kohlrabivs Baked White Potatoes

3.4%34mg

Calcium

1.4%14mg

34 mgvs14 mg

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

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20.3%0.18mg

Copper

20%0.18mg

0.18 mgvs0.18 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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7.1%0.57mg

Iron

11.3%0.91mg

0.57 mgvs0.91 mg

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

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6.4%27mg

Magnesium

9.1%38.3mg

27 mgvs38.3 mg

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

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8.57%0.2mg

Manganese

11.6%0.27mg

0.2 mgvs0.27 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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9.3%65.2mg

Phosphorus

15%106mg

65.2 mgvs106 mg

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

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14.6%496mg

Potassium

22.7%771mg

496 mgvs771 mg

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

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1.8%0.99μg

Selenium

1.3%0.71μg

0.99 μgvs0.71 μg

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

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1.9%28.3mg

Sodium

0.66%9.92mg

28.3 mgvs9.92 mg

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

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0.39%0.043mg

Zinc

4.5%0.5mg

0.043 mgvs0.5 mg

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

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3.5%129g

Water

2.9%107g

129 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Kohlrabi vs Baked White Potatoes:

Raw Kohlrabi has 4.9 times more Vitamin C and 12 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 27 times more Vitamin K than Raw Kohlrabi.
Both Raw Kohlrabi and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 5 oz.
Both Raw Kohlrabi as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kohlrabi vs Baked White Potatoes:

Raw Kohlrabi has 2.4 times more Calcium, 1.4 times more Selenium, 2.9 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 11.7 times more Zinc than Raw Kohlrabi.
Both Raw Kohlrabi and Baked Whole White Potatoes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Kohlrabi has 1.7 times more Omega 3, 1.7 times more Sugars and 1.7 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Energy and 3.4 times more Carbohydrate than Raw Kohlrabi.
Both Raw Kohlrabi and Baked Whole White Potatoes have similar amounts of Protein per 5 oz.
Both Raw Kohlrabi as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

KohlrabiVS Boiled KohlrabiBaked White PotatoesVS Boiled KohlrabiKohlrabiVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 5 ounces KohlrabiVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: