Comparing Nutrients in 1 kilogram Kohlrabi VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Kohlrabi	Tomato Puree	Recommended Dietary Allowance
Energy	9.3% 270kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	69% 89.8g	130g per day for Men 19-50 years
Sugars	36% 26g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	95% 36g	50% 19g	38g per day for Men 19-50 years
Protein	30.4% 17g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	97% 1.26mg	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	40% 160μg	27.5% 110μg	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	689% 620mg	118% 106mg	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	32% 4.8mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Tomato Puree	Recommended Dietary Allowance
Calcium	24% 240mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	73.5% 1.7mg	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	65.7% 460mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.6% 910g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Kohlrabi vs Tomato Puree:

• 1 kilogram of Kohlrabi has 2 times more Vitamin B1, 1.5 times more Vitamin B9 and 5.8 times more Vitamin C than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13 times more Vitamin A, 4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin E and 34 times more Vitamin K than Raw Kohlrabi.
• Both Kohlrabi and Tomato Puree provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Kohlrabi as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Kohlrabi vs Tomato Puree:

• 1 kilogram of Kohlrabi has 1.3 times more Calcium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Copper, 4.5 times more Iron, 1.3 times more Potassium and 12 times more Zinc than Raw Kohlrabi.
• Both Kohlrabi and Tomato Puree contain similar levels of Magnesium, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Kohlrabi lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Kohlrabi as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kohlrabi has 1.9 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Kohlrabi.
• Both Kohlrabi and Tomato Puree offer comparable quantities of Protein per one kilogram.
• Both Raw Kohlrabi as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.