Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Leeks	9%	4%	87%

Macro Nutrients

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Energy	10% 290kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.94% 0.67g	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	109% 142g	130g per day for Men 19-50 years
Sugars	38.6% 28g	53.8% 39g	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	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	50% 0.6mg	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	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	179% 2.33mg	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	160% 640μg	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	133% 120mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Leeks	Recommended Dietary Allowance
Calcium	25% 250mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	133% 1.2mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	209% 4.8mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.4% 830g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Leeks per 1 kg

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

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

• 1 kilogram of Boiled Kohlrabi has 4.5 times more Vitamin C than Leeks.
• While 1 kg of Raw Leeks contains 41.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 5.3 times more Vitamin B9, 1.8 times more Vitamin E and 470 times more Vitamin K than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Kohlrabi as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kohlrabi vs Leeks:

• 1 kilogram of Boiled Kohlrabi has 1.3 times more Phosphorus, 1.9 times more Potassium and 2.6 times more Zinc than Leeks.
• While 1 kg of Raw Leeks contains 2.4 times more Calcium, 5.3 times more Iron, 1.5 times more Magnesium and 3.4 times more Manganese than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Leeks lack sufficient amounts of Zinc
• Both Boiled and Drained Kohlrabi as well as Raw Leeks lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Leeks contains 2.1 times more Energy, 3.5 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 1.6 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Leeks offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Kohlrabi provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Kohlrabi as well as Raw Leeks provide inadequate amounts of Omega 6 in one kilogram.