Comparing Nutrients in 1 kilogram Boiled Kale with Salt VS Boiled Kohlrabi with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Boiled Kale with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	40.8% 53g	51.5% 67g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	29% 11g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	162% 1460μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	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	28.6% 4.57mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	150% 1500mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	171% 2570mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Kohlrabi with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Kale with Salt vs Boiled Kohlrabi with Salt:

• 1 kilogram of Boiled Kale with Salt has 73 times more Vitamin A, 1.6 times more Vitamin B1, 7 times more Vitamin B2, 5.4 times more Vitamin B9, 3.1 times more Vitamin E and 4185 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 2.4 times more Vitamin B6 and 3 times more Vitamin C than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Kohlrabi with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kale with Salt vs Boiled Kohlrabi with Salt:

• 1 kilogram of Boiled Kale with Salt has 6 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium and 3.8 times more Manganese than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 2 times more Copper and 2.4 times more Potassium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Kohlrabi with Salt contain similar levels of Phosphorus, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Kohlrabi with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale with Salt has 11.8 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Boiled Kohlrabi with Salt.
• While 1 kg of Boiled and Drained Kohlrabi with Salt contains 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled and Drained Kale with Salt.
• 1 kilogram of Boiled Kohlrabi with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.