Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Cooked Frozen Carrots	Kohlrabi	Recommended Dietary Allowance
Energy	5.8% 168kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	21.6% 28g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	16.3% 11.8g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	43% 16.3g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Kohlrabi	Recommended Dietary Allowance
Vitamin A	426% 3837μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	52.3% 0.68mg	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	12.5% 50μg	18% 72.6μg	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	11.6% 10.4mg	312% 281mg	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	30.5% 4.6mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Kohlrabi	Recommended Dietary Allowance
Calcium	16% 159mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	65% 0.59mg	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	30% 2.4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	27.4% 0.63mg	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	20% 141mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Kohlrabi per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Carrots versus 1 lb of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Kohlrabi:

• 1 pound of Cooked Frozen Carrots has 423 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin E and 136 times more Vitamin K than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 27 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kohlrabi provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Kohlrabi have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Raw Kohlrabi have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Kohlrabi:

• 1 pound of Cooked Frozen Carrots has 1.5 times more Calcium, 1.3 times more Iron, 1.2 times more Manganese, 3 times more Sodium and 11.7 times more Zinc than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 1.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kohlrabi contain similar levels of Water per one pound.
• 1 pound of Kohlrabi lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Kohlrabi lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.7 times more Omega 3, 1.2 times more Carbohydrate and 1.6 times more Sugars than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 2.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Kohlrabi offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• 1 pound of Kohlrabi provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Kohlrabi provide inadequate amounts of Energy and Omega 6 in one pound.