Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Boiled Kohlrabi	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10% 290kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	38.6% 28g	16% 11.6g	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	0% 0g	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	% 11.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	100% 38g	38g per day for Men 19-50 years
Protein	32% 18g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	255% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	216% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	34% 0.44mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	600% 540mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	353% 2120IU	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	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	25% 250mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	392% 3.53mg	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	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	124% 2.86mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi VS Chanterelle Mushrooms per 1 kg

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

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

• 1 kilogram of Boiled Kohlrabi has 2.7 times more Vitamin B1, 3.5 times more Vitamin B6 and 6 times more Vitamin B9 than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 10.8 times more Vitamin B2, 10.5 times more Vitamin B3, 6.8 times more Vitamin B5 and more Vitamin D than Boiled and Drained Kohlrabi.
• 1 kilogram of Boiled Kohlrabi have insufficient amounts of Vitamin B2 and Vitamin D
• 1 kilogram of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 1 kilogram for Boiled Kohlrabi vs Chanterelle Mushrooms:

• 1 kilogram of Boiled Kohlrabi has 1.7 times more Calcium and 1.5 times more Magnesium than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 2.7 times more Copper, 8.7 times more Iron, 2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Chanterelle Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Kohlrabi lack sufficient amounts of Selenium
• 1 kilogram of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kohlrabi has 2.4 times more Sugars and 1.2 times more Protein than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 3.5 times more Fiber than Boiled and Drained Kohlrabi.
• Both Boiled Kohlrabi and Chanterelle Mushrooms offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Kohlrabi as well as Raw Chanterelle Mushrooms provide inadequate amounts of Energy in one kilogram.