Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Kohlrabi	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.65% 0.79g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	38.6% 28g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 20 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 279 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin E and 98 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Kohlrabi has 1.3 times more Copper, 2.4 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 2 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Iron, 3.2 times more Manganese and 11.5 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Drained Canned Carrots with Salt have similar amounts of Calcium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has 2.5 times more Omega 3, 1.2 times more Carbohydrate and 2.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Drained Canned Carrots with Salt have similar amounts of Energy and Sugars per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.