Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Energy	10% 290kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.1% 0.87g	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	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	38.6% 28g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	32% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Boiled Carrots	Recommended Dietary Allowance
Calcium	25% 250mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 15 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin E and 137 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Kohlrabi has 7.8 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Sodium than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Carrots have similar amounts of Calcium, Iron, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has 28 times more Omega 3 and 2.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.