Comparing Nutrients in 14 ounces Boiled Kohlrabi with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	15.3% 11g	11.6% 8.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	18.5% 16.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	27.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.5% 179mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.74% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Leeks with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kohlrabi with Salt versus 14 oz of Boiled Leeks with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kohlrabi with Salt vs Boiled Leeks with Salt:

• 14 ounces of Boiled Kohlrabi with Salt have 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 12.9 times more Vitamin C than Boiled Leeks with Salt.
• While 14 oz of Boiled and Drained Leeks with Salt contain 20.5 times more Vitamin A, 2 times more Vitamin B9 and 254 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kohlrabi with Salt vs Boiled Leeks with Salt:

• 14 ounces of Boiled Kohlrabi with Salt have 2.1 times more Copper, 1.4 times more Magnesium, 2.6 times more Phosphorus, 3.9 times more Potassium and 5.2 times more Zinc than Boiled Leeks with Salt.
• While 14 oz of Boiled and Drained Leeks with Salt contain 2.8 times more Iron and 1.7 times more Manganese than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt contain similar levels of Calcium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kohlrabi with Salt have 1.3 times more Sugars and 2.2 times more Protein than Boiled Leeks with Salt.
• While 14 oz of Boiled and Drained Leeks with Salt contain 2.4 times more Omega 3 than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Leeks with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Omega 3
• 14 ounces of Boiled Leeks with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.