Comparing Nutrients in 1 kilogram Boiled Kohlrabi with Salt VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	123% 160g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	29% 11g	81.6% 31g	38g per day for Men 19-50 years
Protein	32% 18g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	168% 2.18mg	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	30% 120μg	20% 80μg	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	600% 540mg	304% 274mg	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	34.7% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	241% 2.17mg	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	50% 4mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	96% 2.2mg	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	64.3% 450mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Lotus Root with Salt per 1 kg

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

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

• 1 kilogram of Boiled Kohlrabi with Salt has 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled Lotus Root with Salt.
• While 1 kg of Boiled and Drained Lotus Root with Salt contains 3.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Kohlrabi with Salt.
• 1 kilogram of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Lotus Root with Salt contains 1.6 times more Copper, 2.3 times more Iron, 1.5 times more Manganese and 1.7 times more Phosphorus than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Lotus Root with Salt contain similar levels of Calcium, Magnesium, Potassium, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Lotus Root with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Lotus Root with Salt contains 2.3 times more Energy, 2.4 times more Carbohydrate and 2.8 times more Fiber than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Lotus Root with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Kohlrabi with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Lotus Root with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.