Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Boiled Kohlrabi	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	10% 290kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	16% 2.74g	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	38.5% 50g	130g per day for Men 19-50 years
Sugars	38.6% 28g	8.55% 6.2g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	32% 18g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	134% 1.74mg	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	411% 370mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	25% 250mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	219% 1.97mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	228% 5.25mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Boiled Lambsquarters per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kohlrabi versus 1 kg of Boiled Lambsquarters to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Kohlrabi has 2.6 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 195.5 times more Vitamin A, 2.5 times more Vitamin B1, 13 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin E and 4942 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Boiled Lambsquarters provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 1 kilogram of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Lambsquarters contains 10.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron and 3.7 times more Manganese than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Boiled Lambsquarters contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Lambsquarters lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kohlrabi has 1.3 times more Carbohydrate and 4.5 times more Sugars than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 1.9 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• 1 kilogram of Boiled Kohlrabi provide inadequate amounts of Omega 3
• Both Boiled and Drained Kohlrabi as well as Boiled and Drained Lambsquarters provide inadequate amounts of Energy and Omega 6 in one kilogram.