Comparing Nutrients in 1 kilogram Boiled Kohlrabi VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi	21%	3%	76%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Kohlrabi	Almonds	Recommended Dietary Allowance
Energy	10% 290kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	119% 38g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	725% 123g	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	166% 216g	130g per day for Men 19-50 years
Sugars	38.6% 28g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	32% 18g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	110% 440μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.7% 5.2mg	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	24.4% 903g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kohlrabi has more Vitamin C than Almonds.
• While Almonds contain 5.1 times more Vitamin B1, 56.9 times more Vitamin B2, 9.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.7 times more Vitamin B9 and 49.3 times more Vitamin E than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Kohlrabi as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kohlrabi vs Almonds:

• Boiled and Drained Kohlrabi has 21 times more Sodium and 20.5 times more Water than Almonds.
• While Almonds contain 10.8 times more Calcium, 7.8 times more Copper, 9.3 times more Iron, 14.2 times more Magnesium, 15.3 times more Manganese, 10.7 times more Phosphorus, 2.2 times more Potassium, 5.1 times more Selenium and 10.1 times more Zinc than Boiled and Drained Kohlrabi.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Kohlrabi has 9.3 times more Omega 3 than Almonds.
• While Almonds contain 20 times more Energy, 453.9 times more Fat, 271.6 times more Saturated Fat, 560.2 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 11.4 times more Fiber and 11.8 times more Protein than Boiled and Drained Kohlrabi.
• Both Boiled and Drained Kohlrabi as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.