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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Kohlrabi	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.3% 0.56g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	38.6% 28g	34% 24.6g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	32% 18g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	27.8% 1.4mg	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	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 250mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	21.4% 90mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	51% 1730mg	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	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	26.4% 2.9mg	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 Liquids and Salt:

• Boiled and Drained Kohlrabi has 2.1 times more Vitamin B1, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 27 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin E and 98 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Canned Carrots Solids and Liquids 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 Liquids and Salt:

• Boiled and Drained Kohlrabi has 1.3 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus, 2 times more Potassium and 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Iron, 3.2 times more Manganese and 11.4 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids 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 1.3 times more Energy, 3.5 times more Omega 3, 1.2 times more Carbohydrate and 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.