Comparing Nutrients in 14 ounces Boiled Kohlrabi VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.3% 1.24g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	15.3% 11g	NA	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	41.8% 16g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	256% 2302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	134% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	83.7% 1.1mg	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	29.8% 119μg	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	353% 318mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Calcium	9.92% 99mg	123% 1226mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	129% 1.16mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	135% 3.1mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Lambsquarters per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Kohlrabi vs Lambsquarters:

• 14 ounces of Boiled Kohlrabi have 1.7 times more Vitamin B5 than Lambsquarters.
• While 14 oz of Raw Lambsquarters contain 290 times more Vitamin A, 4 times more Vitamin B1, 22 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Kohlrabi.
• 14 ounces of Boiled Kohlrabi have insufficient amounts of Vitamin A and Vitamin B2
• 14 ounces of Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kohlrabi vs Lambsquarters:

• 14 oz of Raw Lambsquarters contain 12.4 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Lambsquarters contain similar levels of Water per 14 ounces.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Lambsquarters contain 1.3 times more Omega 3, 3.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Lambsquarters offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Kohlrabi provide inadequate amounts of Omega 3
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters provide inadequate amounts of Energy and Omega 6 in 14 ounces.