Comparing Nutrients in 100 calories Boiled KohlrabiVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Boiled Kohlrabi

345g

Canned Carrots with Liquids and Salt

435g

Boiled Kohlrabi has 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Kohlrabi or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Kohlrabi

21%

76%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Boiled Kohlrabivs Canned Carrots with Liquids and 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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0.39%0.38g

Fat

0.63%0.61g

0.38 gvs0.61 g

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

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0.15%0.048g

Saturated Fat

0.34%0.11g

0.048 gvs0.11 g

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

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6.03%0.097g

Omega 3

2.17%0.035g

0.097 gvs0.035 g

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

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0.45%0.076g

Omega 6

1.43%0.24g

0.076 gvs0.24 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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17.7%23g

Carbohydrate

18%23.3g

23 gvs23.3 g

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

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13.3%9.66g

Sugars

14.8%10.7g

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

9.66 gvs10.7 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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10%3.8g

Fiber

20.6%7.83g

3.8 gvs7.83 g

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

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11%6.2g

Protein

4.5%2.52g

6.2 gvs2.52 g

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

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Vitamins

Boiled Kohlrabivs Canned Carrots with Liquids and Salt

0.77%6.9μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

6.9 μgvs2665 μg

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

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11.5%0.14mg

Vitamin B1

6.9%0.083mg

Thiamine

0.14 mgvs0.083 mg

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

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5.3%0.069mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.069 mgvs0.12 mg

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

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8.4%1.34mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs1.83 mg

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

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11%0.55mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.55 mgvs0.6 mg

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

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41%0.53mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.53 mgvs0.49 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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10.3%41.4μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

41.4 μgvs34.8 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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207%186mg

Vitamin C

9.66%8.7mg

Ascorbic acid

186 mgvs8.7 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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12%1.8mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

1.8 mgvs3.17 mg

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

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0.29%0.34μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

0.34 μgvs42.6 μg

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

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Minerals

Boiled Kohlrabivs Canned Carrots with Liquids and Salt

8.62%86.2mg

Calcium

13.5%135mg

86.2 mgvs135 mg

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

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50.6%0.46mg

Copper

49.8%0.45mg

0.46 mgvs0.45 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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17.2%1.38mg

Iron

28.3%2.26mg

1.38 mgvs2.26 mg

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

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15.6%65.5mg

Magnesium

9.3%39mg

65.5 mgvs39 mg

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

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21.3%0.49mg

Manganese

85%1.96mg

0.49 mgvs1.96 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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22%155mg

Phosphorus

12.4%87mg

155 mgvs87 mg

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

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34.5%1172mg

Potassium

22%752mg

1172 mgvs752 mg

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

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5%2.76μg

Selenium

3.16%1.74μg

2.76 μgvs1.74 μg

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

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4.83%72.4mg

Sodium

69.6%1043mg

72.4 mgvs1043 mg

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

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9.7%1.07mg

Zinc

11.5%1.26mg

1.07 mgvs1.26 mg

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

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8.4%311g

Water

11%404g

311 gvs404 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 Boiled Kohlrabi vs Canned Carrots with Liquids and Salt:

Boiled and Drained Kohlrabi has 1.7 times more Vitamin B1 and 21.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 386.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin E and 123.6 times more Vitamin K than Boiled and Drained Kohlrabi.
Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
Both Boiled and Drained Kohlrabi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kohlrabi vs Canned Carrots with Liquids and Salt:

Boiled and Drained Kohlrabi has 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Calcium, 1.6 times more Iron, 4 times more Manganese, 14.4 times more Sodium and 1.3 times more Water than Boiled and Drained Kohlrabi.
Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Kohlrabi has 2.8 times more Omega 3 and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.2 times more Omega 6 and 2.1 times more Fiber than Boiled and Drained Kohlrabi.
Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Boiled and Drained Kohlrabi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled KohlrabiVS Grilled Portabella MushroomsCanned Carrots with Liquids and SaltVS Grilled Portabella MushroomsBoiled KohlrabiVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled KohlrabiVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kohlrabi or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: