Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	10% 290kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	13.6% 2.32g	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	34% 44.4g	130g per day for Men 19-50 years
Sugars	38.6% 28g	31% 22.6g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	58% 22g	38g per day for Men 19-50 years
Protein	32% 18g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	47.5% 190μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.7% 5.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	25% 250mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	432% 3.9mg	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	50% 4mg	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	29% 0.67mg	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	193% 1350mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24.5% 907g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has 1.3 times more Vitamin B6, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.8 times more Vitamin B1, 20.2 times more Vitamin B2, 16 times more Vitamin B3, 7.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kohlrabi vs Grilled Portabella Mushrooms:

• Boiled and Drained Kohlrabi has 8.3 times more Calcium, 1.5 times more Magnesium, 2.1 times more Manganese and 1.9 times more Sodium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2.9 times more Copper, 3 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 2.1 times more Zinc than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has more Omega 3, 1.5 times more Carbohydrate and 1.2 times more Sugars than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 10.5 times more Omega 6, 2 times more Fiber and 1.8 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Grilled Portabella Mushrooms have similar amounts of Energy per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.