Comparing Nutrients in 100 calories Cooked Frozen Kale with SaltVS Boiled Kohlrabi with Salt

Weight per 100 calories

Cooked Frozen Kale with Salt

278g

Boiled Kohlrabi with Salt

345g

Cooked Frozen Kale with Salt has 1.2 times more energy per 100g than Boiled Kohlrabi with Salt. It has low energy density when compared to other foods. Boiled and Drained Kohlrabi with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Kale with Salt or Boiled Kohlrabi with Salt?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Kale with Salt

27%

25%

48%

Boiled Kohlrabi with Salt

21%

76%

100 kcal ▼

Macro Nutrients

Cooked Frozen Kale with Saltvs Boiled Kohlrabi with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.47%3.36g

Fat

0.39%0.38g

3.36 gvs0.38 g

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

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1.37%0.44g

Saturated Fat

0.15%0.048g

0.44 gvs0.048 g

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

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58.3%0.93g

Omega 3

6.03%0.097g

0.93 gvs0.097 g

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

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4.2%0.72g

Omega 6

0.45%0.076g

0.72 gvs0.076 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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11.3%14.7g

Carbohydrate

17.7%23g

14.7 gvs23 g

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

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4.64%3.36g

Sugars

13.3%9.66g

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

3.36 gvs9.66 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%1.5g

Glucose

1.5 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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17%6.4g

Fiber

10%3.8g

6.4 gvs3.8 g

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

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14.6%8.17g

Protein

11%6.2g

8.17 gvs6.2 g

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

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Vitamins

Cooked Frozen Kale with Saltvs Boiled Kohlrabi with Salt

45%406μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

406 μgvs6.9 μg

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

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14.6%0.18mg

Vitamin B1

11.5%0.14mg

Thiamine

0.18 mgvs0.14 mg

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

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30%0.39mg

Vitamin B2

5.3%0.069mg

Riboflavin

0.39 mgvs0.069 mg

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

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7.93%1.27mg

Vitamin B3

8.4%1.34mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.34 mg

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

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9.44%0.47mg

Vitamin B5

11%0.55mg

Pantothenic acid

0.47 mgvs0.55 mg

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

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13.5%0.18mg

Vitamin B6

41%0.53mg

Pyridoxine

0.18 mgvs0.53 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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45%181μg

Vitamin B9

10.3%41.4μg

Folates and Folic Acid

181 μgvs41.4 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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55%49.4mg

Vitamin C

207%186mg

Ascorbic acid

49.4 mgvs186 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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30%4.47mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

4.47 mgvs1.8 mg

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

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969%1163μg

Vitamin K

0.29%0.34μg

Phytomenadione or phylloquinone

1163 μgvs0.34 μg

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

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Minerals

Cooked Frozen Kale with Saltvs Boiled Kohlrabi with Salt

41.7%417mg

Calcium

8.62%86.2mg

417 mgvs86.2 mg

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

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20.7%0.19mg

Copper

50.6%0.46mg

0.19 mgvs0.46 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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29%2.33mg

Iron

17.2%1.38mg

2.33 mgvs1.38 mg

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

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16.5%69.4mg

Magnesium

15.6%65.5mg

69.4 mgvs65.5 mg

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

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65.5%1.5mg

Manganese

21.3%0.49mg

1.5 mgvs0.49 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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16.7%117mg

Phosphorus

22%155mg

117 mgvs155 mg

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

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11.8%400mg

Potassium

34.5%1172mg

400 mgvs1172 mg

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

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5.05%2.78μg

Selenium

5%2.76μg

2.78 μgvs2.76 μg

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

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46.7%700mg

Sodium

59%886mg

700 mgvs886 mg

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

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6.8%0.75mg

Zinc

9.7%1.07mg

0.75 mgvs1.07 mg

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

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6.74%250g

Water

8.4%311g

250 gvs311 g

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

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Lets compare vitamin content per 100 calories of Cooked Frozen Kale with Salt vs Boiled Kohlrabi with Salt:

Boiled Frozen Kale, drained with Salt has 58.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.4 times more Vitamin B9, 2.5 times more Vitamin E and 3371.3 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
While Boiled and Drained Kohlrabi with Salt contains 3 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Boiled and Drained Kohlrabi with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
Both Boiled Frozen Kale, drained with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Kale with Salt vs Boiled Kohlrabi with Salt:

Boiled Frozen Kale, drained with Salt has 4.8 times more Calcium, 1.7 times more Iron and 3.1 times more Manganese than Boiled and Drained Kohlrabi with Salt.
While Boiled and Drained Kohlrabi with Salt contains 2.4 times more Copper, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Sodium and 1.4 times more Zinc than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Boiled and Drained Kohlrabi with Salt have similar amounts of Magnesium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Kale, drained with Salt has 8.9 times more Fat, 9.1 times more Saturated Fat, 9.7 times more Omega 3, 9.4 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Boiled and Drained Kohlrabi with Salt.
While Boiled and Drained Kohlrabi with Salt contains 1.6 times more Carbohydrate and 2.9 times more Sugars than Boiled Frozen Kale, drained with Salt.
Both Boiled Frozen Kale, drained with Salt and Boiled and Drained Kohlrabi with Salt have similar amounts of Energy per 100 kcal.
Both Boiled Frozen Kale, drained with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Kale with SaltVS Boiled Lambsquarters with SaltBoiled Kohlrabi with SaltVS Boiled Lambsquarters with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Kale with SaltVS Boiled Kohlrabi with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Kale with Salt or Boiled Kohlrabi with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: