Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Kohlrabi	Boiled Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3% 0.51g	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	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	38.6% 28g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	29% 11g	87% 33g	38g per day for Men 19-50 years
Protein	32% 18g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 9 times more Vitamin B9, 2.8 times more Vitamin E and 1411 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Broccoli have similar amounts of Vitamin C per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Kohlrabi has 2.2 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Broccoli have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has 2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.3 times more Omega 3, 3 times more Fiber and 1.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.