Comparing Nutrients in 7 ounces KohlrabiVS Broccoli

Macros Ratio

Protein Fat Carbs

Kohlrabi

21%

76%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Kohlrabivs Broccoli

1.85%53.6kcal

Energy

2.33%67.5kcal

53.6 kcalvs67.5 kcal

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

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0.2%0.2g

Fat

0.76%0.73g

0.2 gvs0.73 g

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

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0.081%0.026g

Saturated Fat

0.71%0.23g

0.026 gvs0.23 g

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

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3.22%0.052g

Omega 3

7.8%0.13g

0.052 gvs0.13 g

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

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0.23%0.04g

Omega 6

0.57%0.097g

0.04 gvs0.097 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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9.46%12.3g

Carbohydrate

10%13g

12.3 gvs13 g

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

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7.1%5.16g

Sugars

4.65%3.37g

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

5.16 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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19%7.14g

Fiber

13.6%5.16g

7.14 gvs5.16 g

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

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6.02%3.37g

Protein

10%5.6g

3.37 gvs5.6 g

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

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Vitamins

Kohlrabivs Broccoli

0.44%3.97μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

3.97 μgvs61.5 μg

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

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8.27%0.099mg

Vitamin B1

11.7%0.14mg

Thiamine

0.099 mgvs0.14 mg

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

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3.05%0.04mg

Vitamin B2

18%0.23mg

Riboflavin

0.04 mgvs0.23 mg

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

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4.96%0.79mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs1.27 mg

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

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6.55%0.33mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.33 mgvs1.14 mg

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

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23%0.3mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.3 mgvs0.35 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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7.94%31.8μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

31.8 μgvs125 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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137%123mg

Vitamin C

197%177mg

Ascorbic acid

123 mgvs177 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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6.35%0.95mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.95 mgvs1.55 mg

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

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0.17%0.2μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

0.2 μgvs202 μg

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

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Minerals

Kohlrabivs Broccoli

4.76%47.6mg

Calcium

9.33%93mg

47.6 mgvs93 mg

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

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28.4%0.26mg

Copper

11%0.097mg

0.26 mgvs0.097 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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9.92%0.79mg

Iron

18%1.45mg

0.79 mgvs1.45 mg

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

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8.98%37.7mg

Magnesium

9.92%41.7mg

37.7 mgvs41.7 mg

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

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12%0.28mg

Manganese

18%0.42mg

0.28 mgvs0.42 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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13%91mg

Phosphorus

18.7%131mg

91 mgvs131 mg

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

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20.4%695mg

Potassium

18.4%627mg

695 mgvs627 mg

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

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2.53%1.4μg

Selenium

9.02%4.96μg

1.4 μgvs4.96 μg

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

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2.65%39.7mg

Sodium

4.37%65.5mg

39.7 mgvs65.5 mg

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

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0.54%0.06mg

Zinc

7.4%0.81mg

0.06 mgvs0.81 mg

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

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4.9%181g

Water

4.8%177g

181 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Kohlrabi vs Broccoli:

Raw Broccoli contains 15.5 times more Vitamin A, 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 3.9 times more Vitamin B9, 1.4 times more Vitamin C, 1.6 times more Vitamin E and 1016 times more Vitamin K than Raw Kohlrabi.
Both Raw Kohlrabi and Raw Broccoli have similar amounts of Vitamin B6 per 7 oz.
Both Raw Kohlrabi as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kohlrabi vs Broccoli:

Raw Kohlrabi has 2.6 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2 times more Calcium, 1.8 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium, 1.7 times more Sodium and 13.7 times more Zinc than Raw Kohlrabi.
Both Raw Kohlrabi and Raw Broccoli have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Kohlrabi has 1.5 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Energy, 2.4 times more Omega 3 and 1.7 times more Protein than Raw Kohlrabi.
Both Raw Kohlrabi and Raw Broccoli have similar amounts of Carbohydrate per 7 oz.
Both Raw Kohlrabi as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

KohlrabiVS Boiled KohlrabiBroccoliVS Boiled KohlrabiKohlrabiVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces KohlrabiVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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