Nutrients in 500 calories of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Weight per 500 Calories

Kohlrabi

1852g

Raw Kohlrabi has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

76%

500 kcal ▼

Macro Nutrients

Kohlrabi

Energy500 kcal

17.2%

Raw Kohlrabi has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.85 g

1.9%

Raw Kohlrabi has 1.8518518518519 g of Fat per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.75%

Raw Kohlrabi has 0.24074074074074 g of Saturated Fat per 500 calories, which is 0.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.48 g

30%

Raw Kohlrabi has 0.48148148148148 g of Omega 3 per 500 calories, which is 30% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.18%

Raw Kohlrabi has 0.37037037037037 g of Omega 6 per 500 calories, which is 2.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Kohlrabi has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate115 g

88.3%

Raw Kohlrabi has 114.81481481481 g of Carbohydrate per 500 calories, which is 88.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars48 g

66.4%

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

Raw Kohlrabi has 48.148148148148 g of Sugars per 500 calories, which is 66.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber66.7 g

175%

Raw Kohlrabi has 66.666666666667 g of Fiber per 500 calories, which is 175% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31.5 g

56.2%

Raw Kohlrabi has 31.481481481481 g of Protein per 500 calories, which is 56.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi

Vitamin A37 μg

4.1%

RAE, retinol activity equivalents

Raw Kohlrabi has 37.037037037037 μg of Vitamin A per 500 calories, which is 4.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.93 mg

77%

Thiamine

Raw Kohlrabi has 0.92592592592593 mg of Vitamin B1 per 500 calories, which is 77% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28.5%

Riboflavin

Raw Kohlrabi has 0.37037037037037 mg of Vitamin B2 per 500 calories, which is 28.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.4 mg

46.3%

Niacin, nicotinic acid, niacinamide

Raw Kohlrabi has 7.4074074074074 mg of Vitamin B3 per 500 calories, which is 46.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.06 mg

61%

Pantothenic acid

Raw Kohlrabi has 3.0555555555556 mg of Vitamin B5 per 500 calories, which is 61% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.78 mg

214%

Pyridoxine

Raw Kohlrabi has 2.7777777777778 mg of Vitamin B6 per 500 calories, which is 214% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9296 μg

74%

Folates and Folic Acid

Raw Kohlrabi has 296.2962962963 μg of Vitamin B9 per 500 calories, which is 74% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Kohlrabi has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1148 mg

1276%

Ascorbic acid

Raw Kohlrabi has 1148.1481481481 mg of Vitamin C per 500 calories, which is 1276% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Kohlrabi has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.9 mg

59.3%

Tocopherols and Tocotrienols

Raw Kohlrabi has 8.8888888888889 mg of Vitamin E per 500 calories, which is 59.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.85 μg

1.54%

Phytomenadione or phylloquinone

Raw Kohlrabi has 1.8518518518519 μg of Vitamin K per 500 calories, which is 1.54% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi

Calcium444 mg

44.4%

Raw Kohlrabi has 444.44444444444 mg of Calcium per 500 calories, which is 44.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.4 mg

265%

Raw Kohlrabi has 2.3888888888889 mg of Copper per 500 calories, which is 265% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.4 mg

93%

Raw Kohlrabi has 7.4074074074074 mg of Iron per 500 calories, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium352 mg

83.8%

Raw Kohlrabi has 351.85185185185 mg of Magnesium per 500 calories, which is 83.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.57 mg

112%

Raw Kohlrabi has 2.5740740740741 mg of Manganese per 500 calories, which is 112% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus852 mg

122%

Raw Kohlrabi has 851.85185185185 mg of Phosphorus per 500 calories, which is 122% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6481 mg

191%

Raw Kohlrabi has 6481.4814814815 mg of Potassium per 500 calories, which is 191% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.6%

Raw Kohlrabi has 12.962962962963 μg of Selenium per 500 calories, which is 23.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium370 mg

24.7%

Raw Kohlrabi has 370.37037037037 mg of Sodium per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.56 mg

5.05%

Raw Kohlrabi has 0.55555555555556 mg of Zinc per 500 calories, which is 5.05% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1685 g

45.5%

Raw Kohlrabi has 1685.1851851852 g of Water per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Kohlrabi:

500 calories of Kohlrabi has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
It also has some Vitamin A.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Kohlrabi:

500 calories of Kohlrabi has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Selenium and Sodium.
It also has some Zinc.

Macronutrients in 500 calories of Raw Kohlrabi:

500 calories of Kohlrabi has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 3, Sugars and Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Kohlrabi with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Kohlrabi

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Kohlrabi with: