Comparing Nutrients in 1 pound Boiled Kohlrabi with Salt VS Cooked Frozen Carrots

Macros Ratio

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

Macro Nutrients

	Boiled Kohlrabi with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	27% 35g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	29.3% 0.38mg	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	13.6% 54.4μg	12.5% 50μg	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	272% 245mg	11.6% 10.4mg	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	15.7% 2.36mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	11.3% 113mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	41.3% 0.37mg	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	22.7% 1.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	33% 0.76mg	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	29% 204mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Cooked Frozen Carrots per 1 lb

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

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

• 1 pound of Boiled Kohlrabi with Salt has 1.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 23.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin E and 136 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Carrots provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Kohlrabi with Salt has 1.6 times more Copper, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Calcium and 1.3 times more Iron than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Carrots contain similar levels of Manganese, Zinc and Water per one pound.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kohlrabi with Salt has 3.1 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3, 1.5 times more Sugars and 3 times more Fiber than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Kohlrabi with Salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.