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Nutrients in 1 pound of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Macros Ratio

Protein Fat Carbs
21%
3%
76%
1 lb ▼

Macro Nutrients

Kohlrabi
Energy122 kcal
4.22%
Raw Kohlrabi has 122.46984 kcal of Energy per 1 pound, which is 4.22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.45 g
0.47%
Raw Kohlrabi has 0.453592 g of Fat per 1 pound, which is 0.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.059 g
0.18%
Raw Kohlrabi has 0.05896696 g of Saturated Fat per 1 pound, which is 0.18% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.37%
Raw Kohlrabi has 0.11793392 g of Omega 3 per 1 pound, which is 7.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.091 g
0.53%
Raw Kohlrabi has 0.0907184 g of Omega 6 per 1 pound, which is 0.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Kohlrabi has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28 g
21.6%
Raw Kohlrabi has 28.122704 g of Carbohydrate per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars11.8 g
16.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kohlrabi has 11.793392 g of Sugars per 1 pound, which is 16.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber16.3 g
43%
Raw Kohlrabi has 16.329312 g of Fiber per 1 pound, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.7 g
13.8%
Raw Kohlrabi has 7.711064 g of Protein per 1 pound, which is 13.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi
Vitamin A9.07 μg
1%
RAE, retinol activity equivalents
Raw Kohlrabi has 9.07184 μg of Vitamin A per 1 pound, which is 1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg
19%
Thiamine
Raw Kohlrabi has 0.226796 mg of Vitamin B1 per 1 pound, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.091 mg
6.98%
Riboflavin
Raw Kohlrabi has 0.0907184 mg of Vitamin B2 per 1 pound, which is 6.98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg
11.3%
Niacin, nicotinic acid, niacinamide
Raw Kohlrabi has 1.814368 mg of Vitamin B3 per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Raw Kohlrabi has 0.7484268 mg of Vitamin B5 per 1 pound, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg
52.3%
Pyridoxine
Raw Kohlrabi has 0.680388 mg of Vitamin B6 per 1 pound, which is 52.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B972.6 μg
18%
Folates and Folic Acid
Raw Kohlrabi has 72.57472 μg of Vitamin B9 per 1 pound, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kohlrabi has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C281 mg
312%
Ascorbic acid
Raw Kohlrabi has 281.22704 mg of Vitamin C per 1 pound, which is 312% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kohlrabi has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.18 mg
14.5%
Tocopherols and Tocotrienols
Raw Kohlrabi has 2.1772416 mg of Vitamin E per 1 pound, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.45 μg
0.38%
Phytomenadione or phylloquinone
Raw Kohlrabi has 0.453592 μg of Vitamin K per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi
Calcium109 mg
11%
Raw Kohlrabi has 108.86208 mg of Calcium per 1 pound, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.59 mg
65%
Raw Kohlrabi has 0.58513368 mg of Copper per 1 pound, which is 65% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.8 mg
22.7%
Raw Kohlrabi has 1.814368 mg of Iron per 1 pound, which is 22.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium86 mg
20.5%
Raw Kohlrabi has 86.18248 mg of Magnesium per 1 pound, which is 20.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.63 mg
27.4%
Raw Kohlrabi has 0.63049288 mg of Manganese per 1 pound, which is 27.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus209 mg
30%
Raw Kohlrabi has 208.65232 mg of Phosphorus per 1 pound, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1588 mg
46.7%
Raw Kohlrabi has 1587.572 mg of Potassium per 1 pound, which is 46.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.18 μg
5.77%
Raw Kohlrabi has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium91 mg
6.05%
Raw Kohlrabi has 90.7184 mg of Sodium per 1 pound, which is 6.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.14 mg
1.24%
Raw Kohlrabi has 0.1360776 mg of Zinc per 1 pound, which is 1.24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water413 g
11%
Raw Kohlrabi has 412.76872 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Kohlrabi:
Minerals in 1 pound of Raw Kohlrabi:
Macronutrients in 1 pound of Raw Kohlrabi:



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