Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Boiled Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Kohlrabi	21%	3%	76%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	8.62% 250kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	126% 2g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	51.5% 67g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	38.6% 28g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	29% 11g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	252% 2270μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	118% 1.54mg	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	178% 710μg	30% 120μg	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	411% 370mg	600% 540mg	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	169% 25.3mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	118% 1180mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	147% 1.32mg	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	159% 12.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	61.7% 1.42mg	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	117% 820mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Kohlrabi per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Boiled Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Boiled Kohlrabi:

• 1 kilogram of Cooked Broccoli Raab has 113.5 times more Vitamin A, 4.2 times more Vitamin B1, 7 times more Vitamin B2, 5.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9, 4.9 times more Vitamin E and 2560 times more Vitamin K than Boiled Kohlrabi.
• While 1 kg of Boiled and Drained Kohlrabi contains 1.5 times more Vitamin C than Cooked Broccoli Raab.
• 1 kilogram of Boiled Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Cooked Broccoli Raab as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Boiled Kohlrabi:

• 1 kilogram of Cooked Broccoli Raab has 4.7 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, 2.7 times more Sodium and 1.7 times more Zinc than Boiled Kohlrabi.
• While 1 kg of Boiled and Drained Kohlrabi contains 1.8 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Kohlrabi contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Kohlrabi lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 7.2 times more Omega 3, 2.5 times more Fiber and 2.1 times more Protein than Boiled Kohlrabi.
• While 1 kg of Boiled and Drained Kohlrabi contains 2.1 times more Carbohydrate and 4.5 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Boiled Kohlrabi provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Kohlrabi provide inadequate amounts of Energy and Omega 6 in one kilogram.