Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Energy	10% 290kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	18.4% 3.13g	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	56% 73g	130g per day for Men 19-50 years
Sugars	38.6% 28g	NA	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	105% 40g	38g per day for Men 19-50 years
Protein	32% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	644% 5800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	338% 4.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	211% 2.74mg	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	75% 300μg	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	889% 800mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Lambsquarters	Recommended Dietary Allowance
Calcium	25% 250mg	309% 3090mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	326% 2.93mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	340% 7.82mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	133% 4520mg	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	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.8% 843g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 1.7 times more Vitamin B5 than Raw Lambsquarters.
• While Raw Lambsquarters contain 290 times more Vitamin A, 4 times more Vitamin B1, 22 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kohlrabi vs Lambsquarters:

• Raw Lambsquarters contain 12.4 times more Calcium, 2.2 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lambsquarters contain 1.5 times more Energy, 1.3 times more Omega 3, 14.2 times more Omega 6, 3.6 times more Fiber and 2.3 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Raw Lambsquarters have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.