Comparing Nutrients in 1 pound Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.5% 0.43g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	6.26% 4.54g	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	13% 5g	24% 9.07g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	129% 1.16mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	24.3% 0.56mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 410g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Potherb Jute with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 1 pound of Boiled Kohlrabi with Salt has 2.2 times more Vitamin B5, 1.6 times more Vitamin C and 7.4 times more Vitamin E than Boiled Potherb Jute with Salt.
• While 1 lb of Boiled and Drained Potherb Jute with Salt contains 129.5 times more Vitamin A, 2.3 times more Vitamin B1, 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 1080 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• 1 pound of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 1 pound of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kohlrabi with Salt vs Boiled Potherb Jute with Salt:

• 1 lb of Boiled and Drained Potherb Jute with Salt contains 8.4 times more Calcium, 1.9 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kohlrabi with Salt has 2.8 times more Sugars than Boiled Potherb Jute with Salt.
• While 1 lb of Boiled and Drained Potherb Jute with Salt contains 1.8 times more Fiber and 2 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Potherb Jute with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.