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Nutrients in 7 ounces of Kohlrabi

Raw Kohlrabi (Brassica oleracea (Gongylodes Group)).

Macros Ratio

Protein Fat Carbs
21%
3%
76%
7 oz ▼

Macro Nutrients

Kohlrabi
Energy53.6 kcal
1.85%
Raw Kohlrabi has 53.580555 kcal of Energy per 7 ounces, which is 1.85% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.2%
Raw Kohlrabi has 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.026 g
0.081%
Raw Kohlrabi has 0.025798045 g of Saturated Fat per 7 ounces, which is 0.081% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.22%
Raw Kohlrabi has 0.05159609 g of Omega 3 per 7 ounces, which is 3.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.04 g
0.23%
Raw Kohlrabi has 0.0396893 g of Omega 6 per 7 ounces, which is 0.23% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12.3 g
9.46%
Raw Kohlrabi has 12.303683 g of Carbohydrate per 7 ounces, which is 9.46% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.16 g
7.1%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kohlrabi has 5.159609 g of Sugars per 7 ounces, which is 7.1% 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
Fiber7.14 g
19%
Raw Kohlrabi has 7.144074 g of Fiber per 7 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.37 g
6.02%
Raw Kohlrabi has 3.3735905 g of Protein per 7 ounces, which is 6.02% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kohlrabi
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Raw Kohlrabi has 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg
8.27%
Thiamine
Raw Kohlrabi has 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.04 mg
3.05%
Riboflavin
Raw Kohlrabi has 0.0396893 mg of Vitamin B2 per 7 ounces, which is 3.05% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg
4.96%
Niacin, nicotinic acid, niacinamide
Raw Kohlrabi has 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg
6.55%
Pantothenic acid
Raw Kohlrabi has 0.327436725 mg of Vitamin B5 per 7 ounces, which is 6.55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg
23%
Pyridoxine
Raw Kohlrabi has 0.29766975 mg of Vitamin B6 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B931.8 μg
7.94%
Folates and Folic Acid
Raw Kohlrabi has 31.75144 μg of Vitamin B9 per 7 ounces, which is 7.94% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C123 mg
137%
Ascorbic acid
Raw Kohlrabi has 123.03683 mg of Vitamin C per 7 ounces, which is 137% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.95 mg
6.35%
Tocopherols and Tocotrienols
Raw Kohlrabi has 0.9525432 mg of Vitamin E per 7 ounces, which is 6.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.2 μg
0.17%
Phytomenadione or phylloquinone
Raw Kohlrabi has 0.1984465 μg of Vitamin K per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kohlrabi
Calcium47.6 mg
4.76%
Raw Kohlrabi has 47.62716 mg of Calcium per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.26 mg
28.4%
Raw Kohlrabi has 0.255995985 mg of Copper per 7 ounces, which is 28.4% 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
Iron0.79 mg
9.92%
Raw Kohlrabi has 0.793786 mg of Iron per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium37.7 mg
8.98%
Raw Kohlrabi has 37.704835 mg of Magnesium per 7 ounces, which is 8.98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12%
Raw Kohlrabi has 0.275840635 mg of Manganese per 7 ounces, which is 12% 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
Phosphorus91 mg
13%
Raw Kohlrabi has 91.28539 mg of Phosphorus per 7 ounces, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium695 mg
20.4%
Raw Kohlrabi has 694.56275 mg of Potassium per 7 ounces, which is 20.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Raw Kohlrabi has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium39.7 mg
2.65%
Raw Kohlrabi has 39.6893 mg of Sodium per 7 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.06 mg
0.54%
Raw Kohlrabi has 0.05953395 mg of Zinc per 7 ounces, which is 0.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water181 g
4.9%
Raw Kohlrabi has 180.586315 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Kohlrabi:
Minerals in 7 ounces of Raw Kohlrabi:
Macronutrients in 7 ounces of Raw Kohlrabi:



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