Comparing Nutrients in 1 pound Boiled Kohlrabi with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Kohlrabi with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.64% 0.11g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	8.82% 6.4g	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	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	266% 2390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	34% 0.44mg	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	10.2% 41μg	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	128% 115mg	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	54% 8.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	2240% 2688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	66.5% 0.6mg	49.4% 0.44mg	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	NA	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	21.6% 735mg	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	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Boiled Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kohlrabi with Salt versus 1 lb of Boiled Mustard Greens 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 Mustard Greens with Salt:

• 1 pound of Boiled Kohlrabi with Salt has 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 263.5 times more Vitamin A, 3.2 times more Vitamin B2, 3.4 times more Vitamin E and 5927 times more Vitamin K than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B1 and Vitamin B3 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 Mustard Greens 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 Mustard Greens with Salt:

• 1 pound of Boiled Kohlrabi with Salt has 1.3 times more Copper, 1.5 times more Magnesium, 2.1 times more Potassium and 2.1 times more Zinc than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 4.7 times more Calcium and 2.2 times more Iron than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Boiled Mustard Greens with Salt contain similar levels of Phosphorus, Sodium and Water per one pound.
• 1 pound of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Mustard Greens 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 1.5 times more Carbohydrate and 2 times more Sugars than Boiled Mustard Greens with Salt.
• While 1 lb of Boiled and Drained Mustard Greens with Salt contains 1.8 times more Fiber and 1.4 times more Protein than Boiled and Drained Kohlrabi with Salt.
• Both Boiled and Drained Kohlrabi with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.