Comparing Nutrients in 1 pound Cassava VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Cassava	Kohlrabi	Recommended Dietary Allowance
Energy	25% 726kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	133% 173g	21.6% 28g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	43% 16.3g	38g per day for Men 19-50 years
Protein	11% 6.17g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Kohlrabi	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	30.6% 122μg	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	104% 93mg	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	5.75% 0.86mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Kohlrabi	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	15.3% 1.22mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	17.5% 122mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	7.3% 271g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Kohlrabi per 1 lb

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

Lets compare vitamin content per 1 pound of Cassava vs Kohlrabi:

• 1 pound of Cassava has 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin C and 2.5 times more Vitamin E than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin E
• 1 pound of Kohlrabi have insufficient amounts of Vitamin B2
• Both Raw Cassava as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cassava vs Kohlrabi:

• 1 pound of Cassava has 2.8 times more Manganese and 11.3 times more Zinc than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Kohlrabi contain similar levels of Magnesium per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• 1 pound of Kohlrabi lack sufficient amounts of Zinc
• Both Raw Cassava as well as Raw Kohlrabi lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 5.9 times more Energy and 6.1 times more Carbohydrate than Kohlrabi.
• While 1 lb of Raw Kohlrabi contains 1.5 times more Sugars and 2 times more Fiber than Raw Cassava.
• Both Cassava and Kohlrabi offer comparable quantities of Protein per one pound.
• 1 pound of Kohlrabi provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Kohlrabi provide inadequate amounts of Omega 3 and Omega 6 in one pound.