Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	38.6% 28g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	32% 18g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.7% 915g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B5, 5.6 times more Vitamin B9, 2.3 times more Vitamin E and 811 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Kohlrabi has 3.5 times more Copper and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 2 times more Iron, 2.1 times more Manganese, 3.5 times more Selenium and 1.5 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has 1.4 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.8 times more Omega 3, 2.7 times more Fiber and 1.6 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.